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foods to eat during pregnancy

Foods to eat during pregnancy

Foods to eat during pregnancy are one of the most important things you need to know especially at your early pregnancy months.

You will find that you need a list of the best foods to eat during pregnancy because it will help you and your baby to be healthy.

Pregnant woman must know what foods to avoid during pregnancy and must know also the foods which she needs to eat during pregnancy period.

Foods to eat during pregnancy
Foods to eat during pregnancy

The best foods to eat when pregnant

There is an important list of the foods to eat when pregnant, which you need to know immediately when you are 100% pregnant woman.

You will notice that the best foods to eat during pregnancy must be rich in proteins, iron, vitamins, folate, fiber, and many other nutrients.

  • Dairy products:

Give all your attention to the dairy products because they will give you all the protein and calcium, which are needed to make your baby grown in a healthy way.

Dairy products are one of the best foods to eat when pregnant because they are a good source of phosphorus, various B vitamins, magnesium, and zinc.

  • Broccoli:

Broccoli is one of the most important foods to eat during pregnancy because it is rich in fiber and disease-fighting antioxidants, which is a good thing for the pregnant woman and her baby.

Besides, it has a great amount of vitamin C, and it will help your body to absorb iron very well especially if you eat it with some pasta or brown rice.

Foods to eat during early pregnancy

Some women do not think that there are some specific foods to eat during early pregnancy, but that is wrong because there is a list of these foods, which we will tell you about it in the following lines.

  • Fish liver oil:

The best kind of fish that you can have this kind of oil from it is cod, which is one of the most important foods to eat during early pregnancy.

There are so many researches confirmed that having enough fish liver oil during early pregnancy could lower the risk of many diseases in your baby’s life.

You can only have one tablespoon or 15 ml of this fish liver oil during the first months of pregnancy and you will get a huge amount of omega-3, vitamin D and vitamin A.

  • Lean meat:

You need to eat lean meat like beef regularly during early pregnancy because they are good sources of high-quality protein, and they are rich in iron, choline, and other B vitamins.

Read also: diabetes in pregnancy risks to baby

Foods to eat during pregnancy week by week

You need to know that there are foods to eat during pregnancy week by week, which will make your pregnancy is well and healthy.

Therefore, we will tell you in the upcoming lines all the foods to eat during pregnancy week by week.

  • Weeks 1-10:

You have to eat oranges, broccoli, strawberries, green leafy vegetables, fortified breakfast cereals, kiwi, sweet potato, pineapple, grapefruit, beans, nuts, cauliflower, and beets.

  • Weeks 11-20:

Canned sardines, vitamin D-fortified milk and orange juice, egg yolks, almonds, spinach, cashews, peanuts, black beans, edamame, peanut butter, avocado, yogurt, and kidney beans.

  • Weeks 21-30:

Meat, poultry, eggs, milk, cheese, beans, vegetables, plain yogurt, poultry, fish, fruit, grains, unsalted nuts

  • Weeks 31-40:

Meat, poultry, eggs, milk, cheese, beans, nuts, calcium-fortified orange juice, salmon, tofu, sardines, kale and other leafy greens, and broccoli.

Foods to eat during pregnancy first trimester

If you are looking for the best foods to eat during pregnancy first trimester, then you will never find anything better than the upcoming foods.

  • Bananas:

If you are looking for a kind of fruits, which will give you all the potassium you need, then you will never find a thing better than bananas.

They also offer energy to you and your baby, besides; they are a friend of your stomach during pregnancy, so we can say that they are one of the best foods to eat when pregnant.

  • Legumes:

Legumes are famous for their great sources of folate, fiber, and many other nutrients, which make it one of the best foods to eat during pregnancy first trimester.

They will help in reducing the risk of some birth defects and diseases if you eat enough amounts of them at your first trimester.

Foods to eat during pregnancy to make baby smart

Some women do not believe that there are foods to eat during pregnancy to make baby smart, but you can control your baby’s brain when you eat some leafy greens like spinach and having enough Omega-3 fatty acids.

It is also important to eat some wild salmon and other fatty fish, walnuts, ground flaxseed, and eggs because they play an important role in the production of neurons and the nerves in the brain of your baby.

ِAt the end of our article on recent research studies and after illustrating biochemistry studies that showed the most important foods to eat during the first, second and third trimester of pregnancy, we advise all pregnant women to take enough amount of water every day; because during pregnancy blood volume increases nearly by 1.5 liters; so, she must take high and enough amount of water.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/10721924

https://www.ncbi.nlm.nih.gov/pubmed/19445102

https://www.ncbi.nlm.nih.gov/pubmed/21364848/

https://www.ncbi.nlm.nih.gov/pubmed/15777439

https://www.parents.com/pregnancy/my-baby/how-to-have-a-smart-baby-pregnancy-brain-power-boosters

https://www.medicalnewstoday.com/articles/323742.php

https://www.parents.com/pregnancy/my-body/nutrition/15-pregnancy-power-foods1

https://www.whattoexpect.com/pregnancy/diet/pregnancy-nutrient-calcium-week-37/

About admin

Yasmeen, (Bachelor degree + diploma in biochemistry) + (Master degree from the national institute of laser enhanced science in photobiology and cancer treatment)

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