A study It has shown that about 80% of all cases of pregnancy loss usually occur in the first trimester. This shows that early pregnancy is thin and attention should be exercised by the pregnant mother, especially in what she eats.
Also, the first trimester is characterized by a constant morning disease and heartburn.
At this stage, the mother’s body faces an increase in hormones that can cause digestive discomfort, including regression and constipation.
Most women in their early pregnancy lose the desire to eat some of the healthy foods they love, but regardless of the case, healthy foods need to be encouraged because of the nutritional substance required.
This article will help you understand the healthiest foods for early pregnancy. However, before that, we should consider nutritional pregnant women. This will guide the choice of food.
What are the nutrients required during early pregnancy?
Below are the most important nutrients required during early pregnancy.
- Protein – You need about 75 grams of protein a day and is useful for you and your baby’s body development. Supports uterine tissue growth.
- Folic acid – This is The most necessary micronutrient during your first trimester. Folic acid is also called folic or vitamin B9 helps prevent nervous tube defects. You need about 600 micrograms of folic acid a day. The best sources of folic acid are strawberries, cauliflower, green leafy vegetables, beans, nuts and beets.
- Calcium – It is essential for your baby’s teeth and bones. The development of your growing baby will draw calcium from you. Therefore, small calcium in your diet can cause fragile bones later. For early pregnancy, the recommended amount of calcium required is 1,000 milligrams daily. Great sources of calcium are cheese, yogurt, milk and dark leafy greens.
- Vitamin C – You need at least 85 milligrams of vitamin C in your first trimester. Vitamin C helps promote bone and tissue growth in your baby. It also helps your baby absorb iron better. Good sources of vitamin C are oranges, broccoli and strawberries.
- Potassium – Potassium helps your body regulate blood pressure and maintain fluid balance. Good sources of potassium include avocado, bananas and apricots. You need about 2,900 milligrams of potassium each day.
- Iron – Iron is critical as your blood supply increases to meet the requirements of your growing baby. You need about 27 milligrams of iron daily and you can get it from a combination of healthy foods such as beef, spinach, chicken and prenatal vitamin. Iron is essential for prevention of prenatal anemia.
You can take supplements during pregnancy to meet your dietary requirements.
10 healthier foods for early pregnancy
Below are the healthiest foods for early pregnancy that pregnant women in their first trimester should adhere to get the right nutrients for them and the growing baby.
1 beans and lentils
Beans and lentils They are excellent sources of protein, iron, folic acid and fiber that are useful for the mother and the fetus.
Protein is essential for the growth and development of the fetus, iron helps prevent anemia and folic acid is important for the proper development of the nervous tube, which forms the baby’s brain and spinal cord.
In addition, beans and lentils are also a good source of fiber, which can help prevent constipation, a common symptom of pregnancy.
2. Ginger products
Ginger products, such as ginger whips or ginger tea, are great to help pregnant women suffering from morning disease or nausea in their early pregnancy.
It is also said that they have anti -inflammatory properties that can help with certain pain and pain associated with pregnancy.
3. Lean Meat
Lean meats, such as chicken, turkey and fish, are one of the healthiest foods for early pregnancy because they are rich in protein and iron, both are important for the growth and development of the fetus.
Protein is required to form baby tissues and iron is required for hemoglobin production, a protein in red blood cells that carries oxygen to the tissues of the body.
Eating lean meats can help prevent anemia, a condition in which there are not enough red blood cells to carry oxygen to the tissues of the body. In addition, lean meats are lower in fat and calories, which can help prevent excessive weight gain during pregnancy.
4. Yogurt
Yogurt is rich in calcium, probiotic and protein ingredients that help support bone structure and baby growth.
Protein is an important nutrient for fetal growth and growth and yogurt is a good source of high quality protein.
Calcium is also important for the developing fetus as it helps to create strong bones and teeth. Yogurt is a good source of calcium and can help pregnant women meet their daily requirements.
Pregnant women can benefit from eating yogurt, as it is a good source of probiotics that can help enhance their immune system during pregnancy.
When choosing yogurt, go for it with less sugar.
5. Kale
It is a dark green leafy that offers a complex essential nutrients such as fiber, vitamin A, vitamin C, vitamin E, vitamin K, calcium, folk and iron.
Kale is folic acidCalcium, iron and vitamins A, C, and K -nutrients vital for fetal development, bone growth and anemia prevention.
Diets with plenty of leafy green, such as Kale, are associated with healthier effects of pregnancy and lower low -weight and premature birth risk.
6. Edamame
Edamame, which are immature soy, are a good source of protein, iron and folic acid. These nutrients are particularly important during early pregnancy, as they help support the development and development of the fetus.
In addition, edamame is also a good source of omega-3 fatty acids, which can help promote healthy brain growth for the baby.
These are extremely nutritious soy lobe that are rich in vegetarian protein, calcium and vitamins.
7. Bananas
Bananas are a good source of diet during early pregnancy because they are rich in vitamins and minerals such as potassium, vitamin B6 and vitamin C, which are important for baby growth and development.
In addition, bananas are a good source of energy, which can help relieve the symptoms of morning disease and provide a steady source of fuel for the mother’s body during pregnancy.
8. Berries
Berries, such as cranberries, strawberries and raspberries, are one of the healthiest fruits for pregnancy due to high levels of antioxidants, vitamins and fibers.
It is particularly rich in vitamin C, which helps to absorb iron – a critical nutrient during pregnancy to prevent anemia.
Berries also contain folic acid, which is essential for the development of the fetal nervous tube and helps reduce the risk of genetic abnormalities.
The combination of fiber and antioxidants in berries helps to support a healthy immune system and digestive tract, both are important for pregnant women.
Studies Connect higher fruit intake, including berries, to lower risks of complications such as preeclampsia and gestational diabetes
9. Fish
Fish are very much recommended During pregnancy, because it provides omega-3 fatty acids, especially DHA, which are essential for the development of baby brain and eyes.
Research shows that eating low -class fish two to three times a week improves children’s cognitive effects and reduces the risk of premature birth, making fish top choice for expected mothers.
Salmon and other fatty fish are high in omega-3 fatty acids, which as I mentioned are important for the development of the baby’s brain.
10. Whole granules
The whole wheat bread, quinoa and brown rice are high in fibers, which can help prevent constipation and promote a healthy digestive system during early pregnancy.
Whole granules are high in B vitamins, including folic acid, which is essential to prevent genetic abnormalities in the baby’s brain and spine.
In addition, they are a good source of complex carbohydrates that provide a steady source of energy for the mother and the growing fetus
Conclusion
Nutrition is very important during early pregnancy. Make sure you stay in the healthiest foods for early pregnancy and more for the proper development of your baby and health. If you are having difficulty with your appetite, make sure you consult a doctor for help.
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