Pregnancy Diet Essentials
It is always a great idea to maintain a healthy diet and watch what you eat. Reading labels, educating yourself on key ingredients, as well as understanding the benefits of what foods play in our mental and physical health (Body Weight | Psyche) is just one of the ways we can play an active role in our wellness. When coupled with exercise (Workout Time: What Is The Best Time to Exercise?), you’re doing your part for leading a long and healthy lifestyle. However, perhaps no greater period in time is good, quality food and nourishment necessary than during the early development within the womb. Here are some key essential power foods no pregnancy diet should do without.
Folate & Folic Acid-Rich Foods For a Diet Healthy Pregnancy
Although often used interchangeably, there is a slight difference between Folate and Folic Acid. Folate is the effective portion and natural form of Vitamin B9 (Vitamin B9 Wiki Page) which are found in a variety of edible plants and meats. Folic acid is the synthetic form of the vitamin, which are often found in supplements and enriched foods and is easier to utilize by the body. In either form, they play a key role in fetal nervous system development, prevention of key fetal abnormalities in addition to red blood cell synthesis and anemia prevention. Foods rich in folic acid are dark leafy greens such as kale, spinach and collard greens. Asparagus, avocado (Healthy Snacks), broccoli (recommended raw) and citrus fruits are also excellent sources for folic acid to add to your daily diet.
Foods That Help Maintain a Healthy Diet While Pregnant
– Rich in iron, figs are a sweet way to help prevent iron deficiency and anemia during pregnancy. 1 cup of raw, ripe figs contains as much as 10% of your daily diet recommended intake of iron. In addition to iron, figs are an excellent source of fiber, calcium and Vitamin K.
– An outstanding source of fiber, beans are one of the most potent and healthiest foods in the world. Be it lentils, pinto beans, or black beans, they are all loaded with magnesium, copper and calcium, all vital components for bone and vision development in your diet.
– During pregnancy, disruptions in the vaginal pH (Yogurt & Yeast Infections) may cause yeast infections. Yogurt contains a natural and body friendly bacteria (Lactobacillus acidophilus) which naturally help regulate the digestive tract and help boost the immune system. This in-turn can help fend off sickness and bacterial infections, which can provide an optimal fetal environment with yogurt in your diet.
- Lean Meats
– Defined as greater than 98% fat free, lean meats are an superb reservoir of iron, minerals, and vitamins seldom found elsewhere in such abundance. However, because of it’s densely packed protein content, you don’t need to eat much of it to obtain all your recommended daily intake. Meats such as lean beef, chicken and fish are all great ways to help keep your body healthy and in optimal shape for your growing baby. Fish, such as salmon, are especially great because of the omega-3 content which aids in heart health.
Eating a well balanced diet is always an important and contributing factor in fetal health and development. As important as it is to try different foods, it is also important to remember to try to eat as fresh as possible. For example, avoid canned beans when you can buy dried beans and soak them yourself. Eat well, sleep well, and your baby will too!