Mother, This List of Vegetables and Fruits Recommended When Pregnant

Eating a variety of vegetables and fruits is the best way to meet the nutritional needs of pregnant women. In order to make it easier for Mother to choose what needs to be prioritized, let's look at the following list. Fruits and vegetables can meet additional calories in pregnancy, which is around 350-500 calories per day, especially in the second and third trimester of pregnancy. At least Mother needs to consume about two cups of fruit and three cups of vegetables in one day. To get a variety of nutrients, it is advisable to choose colorful fruits and vegetables.

Vegetable Options for Pregnant Women

In order to get maximum benefits, fill Mother's shopping basket with the following choices of vegetables for daily consumption.

• Nuts

The benefits of nuts as a source of protein, fiber, iron, calcium, magnesium, potassium, and folic acid (vitamin B9) are important for pregnant women. Folate deficiency can cause babies born with underweight, so they are more at risk of infection and disease in the future. There are various choices of beans that can be consumed, including kidney beans, long beans, soy beans and peanuts.

• Potato

Potatoes are rich in vitamin A which is important for the development of baby's body tissues and cells in the womb. In addition, vegetables can also reduce blood sugar levels and improve digestion. During pregnancy, you are advised to increase your consumption of vitamin A to 10-40%. However, make sure the consumption of vitamin A derived from animal meat such as beef liver is not excessive, because it can cause poisoning.

• Broccoli

Besides being rich in fiber and antioxidants, the benefits of broccoli are also rich in nutrients, such as folic acid and calcium which are important for fetal health.

• Spinach

Eating green vegetables, like spinach, can be a source of nutrition for iron, folic acid, and calcium for pregnant women.

Various Fruits Full of Nutrition

Instead of consuming light snacks that do not necessarily contain beneficial nutrients, eating fruit can be an option. Below are some choices of fruit that can help nourish the fetus.

• Avocado

Avocados contain more potassium than bananas, you know, Bun. This substance can help relieve leg cramps that are often experienced by pregnant women. Healthy fat in it is needed to help build body tissue, brain and baby's skin in the womb. Besides containing monounsaturated fatty acids, avocados are also rich in B vitamins, fiber, vitamin K, vitamin E, potassium, vitamin C.

• Berries

The berry group, such as strawberries and blueberries, are light snacks that are healthy because they contain a low glycemic index. Besides not causing an increase in blood sugar levels, berries are also rich in fiber and fluids, vitamin C, antioxidants, and carbohydrates. Don't forget, Bun, it's better to consume fresh berries than those already processed.

• Dried Fruit

Do not hesitate to eat dried fruit, such as dates, as a distraction. Generally this fruit is rich in fiber, vitamins, minerals and calories. Even the nutrients they contain are called more or less the same as fresh fruit juices. Eating dates that are high in iron, potassium and fiber can help facilitate labor. Even so, choose dried fruit that does not contain added sugar, yes, Bun.

• Banana

Besides being rich in potassium, the benefits of bananas are also a source of fiber, vitamin C and vitamin B6 which help pregnant women to relieve constipation. This fruit also contains phytonutrients which are natural plant nutrients such as flavonoids and anthocyanins, also comfortable to consume when you feel nauseous.

• Orange

Besides being rich in fiber, folate, and vitamin C, the benefits of oranges are also like liquids that play a role in fulfilling the body's fluid needs. In addition, vitamin C helps the formation of collagen, bone and baby teeth in the womb, also helps the absorption of iron.

• Mango

Besides being rich in vitamin C, mangoes are also rich in vitamin A. Newborns who lack vitamin A will have an increased risk of complications such as respiratory infections and diarrhea, to the weakening of the immune system.

• Apple

Besides being rich in vitamins C, A, and potassium, there are studies that have found that pregnant women who consume apples, have a smaller risk of experiencing allergies and asthma.

Tips on Preparing Vegetables and Fruits

Eating vegetables and fruits can help the growth of the fetus, while reducing the risk of complications and gestational diabetes. In addition, eating vegetables and fruit during pregnancy also makes it easier for you to return to normal weight after giving birth. Although it is a source of nutrition, but pay attention to the process of preparing vegetables and fruit before consumption. For example, raw sprouts that have been washed still have the risk of being contaminated with Salmonella. Pregnant women are advised to consume cooked sprouts. In addition, stay alert if you have a history of certain vegetable or fruit allergies, such as nut allergies. Here are some guidelines for preparing vegetables and fruits for pregnant women:

• Do not forget to wash thoroughly all fruits and vegetables before consumption.
• So as not to get bored, if the fruit and vegetables in a variety of different ways, for example, consumed fresh in the form of salads, boiled, sauteed or steamed. In addition, vegetables can also be baked you know, Bun, with a certain blend of spices. Vegetables and fruit can also be processed into drinks, such as juices, smoothies, or yogurt.
• Add fruit or vegetables to your daily menu. For example, by mixing into cereal or used as a complement to bread.
• Try fruits from other regions or countries that you have never consumed before.
• If possible, Mother can buy organic vegetables and fruit that are free of pesticides. Remove any rotten or dented parts to remove bacteria.
• Fruit should be consumed immediately after cutting.
• When storing vegetables in the refrigerator, you should separate them away from raw meat.

So what are the selected vegetables and fruits, Mother? Come on, don't hesitate to include various types of vegetables and fruit in the daily diet. If necessary, consult with your doctor for choices of vegetables and fruits that are right for Mother's condition.