Nutrition plays important role in proper growth and development during pregnancy. It is important to take proper nutritious diet with special care. A proper diet protects both mother and baby from pregnancy or delivery related problems. A balanced diet and healthy diet can be fulfill the nutritional needs. Fruits and vegetables are loaded with various essential nutrients. So include seasonal fruits in diet and they provide vitamins, minerals, and fiber , it also helps in preventing constipation.
Best Fruits during pregnancy
1. Citrus Fruits
Citrus fruits are beneficial for the pregnant women. Include lemon, amla, kiwi, pineapple and oranges. They contains good amount of vitamin C which is beneficial of good for the bone growth and improving the digestion of pregnant women.
Apple contains good amount of fiber, vitamin C, vitamin A, potassium, and pectin. Pectin is prebiotic that promotes good bacteria in the gut. Eating apple with its peel will provide more nutrients.
Banana contains good amount of fiber, potassium, vitamin B6, vitamin C. It is helpful in the constipation because it is high in fiber content. Vitamin B6 helps in treating nausea and vomiting.
Watermelon is rich in various vitamins like A, C, and B6, potassium, magnesium. It contains minerals and loaded with fiber Pregnant women can easily add watermelon to diet, especially in last trimester. It soothes heart burn and swelling in hands and feet. It also helps in treating muscle cramps.
Avocado contains good amount of folate and rich in vitamin C, B, K, fiber, magnesium, potassium. Potassium helps in treating muscle cramps. Leg cramps and be caused by the deficiency of magnesium and potassium. It also helps in treating nausea, by fulfilling the requirements of potassium and magnesium.
Best Vegetables during pregnancy
1. Green leafy vegetables
Green leafy vegetables such as kale, spinach, cabbage, lettuce are loaded with vitamins and minerals required by baby and mother. They contains good amount of vitamin A, C, K, and E. Minerals like calcium, iron, folate and fiber. Folate helps in preventing birth defects.
Rich source of vitamin A and C, also contains nutrients like carbohydrate, fiber, folic acids, protein which are important for pregnant women. They provide various health benefits and safe to eat during pregnancy.
Watery vegetables are also beneficial for the pregnant women, and cucumber is one of them cucumber contains good amount of water content which helps to prevent pregnant women from dehydration. Cucumber contains good amount of fibre which lowers the risk of constipation during pregnancy.
4. Sweet potato
Sweet potatoes contain various essential nutrients and rich in vitamin A, and helps in controlling blood glucose levels because of their slow release properties. Sweet potatoes rich in potassium, magnesium, magnesium, manganese, copper, iron, vitamin C, and vitamin B also
5. Purple vegetables
Purlple vegetables like eggplant, purple carrot, purple cabbage, purple cauliflower, and beetroot are good for pregnant women. Purple vegetables contain nutrients called anthocyanins. They protects cell to damage that can lead to illness and disease. Purple vegetables contain nutritional benefits and also change the flavor.