Health Article: 3 – Foods for Women during Pregnancy – Pregnancy is a crucial period for a women, and she should eat healthy for the benefits of both herself and the child. The superfoods to be consumed during pregnancy include:
Avocados:
Avocados are also known as butter fruit and are rich in omega-3-fatty acids that are essential for the baby’s brain development. Furthermore, constitute 20 minerals and vitamins. Guacamole is the main ingredient in Avocados. This fruit is also for those who want to maintain a healthy weight in addition to being healthy. The important constituents include Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, B6, A, and E. In addition to these, it contains iron, zinc, copper, magnesium, manganese, and phosphorous. It contains 160 calories with healthy units of carbohydrates, fats, and proteins. They are devoid of cholesterol, sodium, and have low saturated fats, fiber.
These also help to prevent kidney diseases as it is tends to decrease blood pressure. The avocado fats resist heat-induced oxidation that makes avocado healthy and safe to cook. The avocado is rich in soluble fibers enhancing gut-beneficial bacteria for optimum body function. They have antioxidants important for healthy skin and eyes, as they are rich in lutein and zeaxanthin. Avocados inhibits the growth of cancer cells in the prostate. It is also known to reduce osteoarthritis. As the fruit is high in carbohydrates and low in fats, it helps in reducing weight. The fruit has a rich creamy texture and goes well in salads, juice, and many other delectable dishes.
Consuming avocado can have varied benefits:
- Decreases cholesterol levels significantly
- Decrease blood glucose levels by 20 %
- Reduce blood cholesterol by 22%
- Enhance HDL cholesterol by 11%
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Chia Seeds:
Chia seeds are rich in omega-3-fatty acids that prevent depression during pregnancy. Chia seeds aids in slowing down sugar absorption and inhibit the absorption of sugar in your baby. Chia seeds are also rich in fiber and help in weight loss. Chia seeds can be consumed along with yogurt, smoothie, cereal, ice cream. Chia nutritional richness amazes you beyond expectations.
Here are a few of them.
- Fiber
- Protein
- Fats
- Magnesium
- Manganese
- Phosphorous
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The property of chia seeds richness in antioxidants protects the fats from rancidity. They resist free radical production and are low in carbohydrates. Fiber helps enhance gut-friendly bacteria. Chia seeds with richness in protein provide an optimum balance of amino acids and are weight loss friendly. Chia seeds abundant in omega-3-fatty acid converts to alpha-linolenic acid, further transformed to DHA an essential component for brain development. Chia seeds are rich in Cholesterol HDL reducing blood pressure and lowering the risk of heart attack, reducing triglycerides inflammation, insulin resistance, and belly fat.
They have essential bone nutrients that strengthen bone density. The bone is enriched with calcium, phosphorous, magnesium, and protein. Chia seeds contain phytic acid decreasing the absorption of calcium. They reduce chronic inflammation by aiding the body fight bacteria, viruses, and other infectious agents from harming. They are easy to be included in various forms like soaked in juice or water, can be added to porridge, pudding, smoothies, and baked preparations. As these absorb fat, they are used to thicken sauces and as egg substitutes.
Fennel seeds:
Fennel seeds help in digestion while decreasing indigestion and heartburn prevalent during pregnancy. The fennel seeds boost immunity with a concoction of fennel, turmeric, dry ginger, and other ingredients that fight infectious agents.
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Fennel seeds are used during the first trimester of pregnancy to reduce flatulence, preventing indigestion and bloating. They relieve symptoms of nausea and morning sickness. Their antiseptic properties decline the queasy feeling in the tummy easing intestinal muscles. They also stimulate the liver to produce bile improving digestion and increasing appetite.
Fennel seeds as flavoring agents, tea, and mouth freshener after a meal make one feel good.
**Refrain from using fennel seeds while bleeding as it may prevent blood clots, they dry the skin and create allergic responses in individuals allergic to some vegetables. They will trigger menstrual blood flow leading to miscarriage during pregnancy.**
They are flavour enhancers and improve symptoms of gas. A few of the nutrient-rich foods to be included are almonds for healthy brain development of the infant. The essential protein sources are quinoa with amino acids, tofu, soy products, beans, lentils, legumes, nuts, seeds, and butter. Foods rich in iron content is essential during pregnancy as it helps prevent anemia and helps in blood circulation. It transports oxygen throughout the body. Anemic mothers face complications such as pre-term delivery, low weight during birth, stillborn, and neonatal death.
Pregnancy is a crucial period for a mother as it is the development of an offspring. There may be frequent mood swings that can be combated by eating foods that they crave in optimum amounts with nutrient-rich foods, essential for both the mother and baby. Green leafy vegetables like spinach contain iron and other nutrients that provide enough oxygen circulating in the blood that is imperative for both a healthy mother and the baby. Hence, including healthy fats, carbohydrates, fibers, and proteins aid in brain development.
The proteins provide amino acids that are important for performing various functions. The nutrient-rich foods circulate from the mother’s body to the fetus’s health. The nutrients relax intestinal muscles, helps in blood circulation reducing blood pressure preventing heart ailments. Incorporating daily exercise like walking and mild exercise ease muscle stiffness and aid pregnancy by regulating the hormones important while delivering the baby.
Pregnancy can cause hypertension, and diabetes, and psychological problems. Women should take care of themselves as they are carrying a life inside. They are responsible for their baby’s health as well as theirs. Hence, consuming nutrient foods are important for their maintenance.
Note: Above article is for information purpose only, consult your doctor before eating/doing anything.
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