Check out five foods that can not be missed on the menu of pregnant women.
Pregnancy requires increased care with food, since nutrients can not be lacking for the mother and the baby. Next, know the five foods that should be part of the menu of pregnant women:
·Milk and dairy products
Rich in calcium, milk and its derivatives are related to the formation of bones and teeth of the baby. According to the nutrologist Liliane Oppermann , “the recommended intake for pregnant women is three to four cups of milk per day (1000 mg), which can be skimmed or whole.” Kale, watercress, mustard, broccoli, sardines, soy-based products such as tofu, are also rich in calcium. “
·Cabbage, spinach or broccoli
According to the naturalist and doula Raquel Oliva , “Folic acid is an essential type of vitamin B not produced by the body and can only be obtained through diet. During gestation, the deficiency of this nutrient is associated with problems of neurological formation, such as spina bifida (abnormal spinal cord development) and anencephaly (absence of brain). Daily intake of 400 mcg of folic acid, which can also be found in fruits such as orange, strawberry and banana, is recommended.
Meat or eggs
Sources rich in proteins, meats and eggs are very important in the diet of pregnant women. “Proteins are essential for the production of new cells and tissues of the mother and the baby.” Pregnant women should eat about 60 g of protein a day, and beans, peas, chickpeas, nuts, milk and dairy products are also good sources. Vegetarians may need to supplement vitamin B12, an important nutrient for the formation of baby’s blood, which is primarily present in animal proteins, “explains Liliane Oppermann.
·Beans, nuts or red meat
Rich in iron, these foods prevent anemia during pregnancy and complications in childbirth. According to Liliane Oppermann, “many women can not get enough iron before they become pregnant.” In this case, the obstetrician may ask the pregnant woman to use iron-based supplements. It is recommended that the pregnant woman consume, about 30 mg of iron. Dark green leafy beans, lentils and vegetables, such as spinach and kale, are sources of an iron type harder to absorb than the mineral present in animal sources. in vitamin C, such as orange, acerola and guava juices, to aid absorption. “
According to neurologist Liliane Oppermann, carbohydrates provide the additional calories that the pregnant woman needs. “If the pregnant woman does not consume adequate amounts of carbohydrates, she will use proteins as a source of energy.” This is not good, as they should be spared for other functions. carbohydrates “. Raquel Oliva recommends the consumption of breads, rice and whole grains, which have not undergone refining processes. “They keep their nutritional properties intact and the fibers, which help the bowel to function properly,” says the naturopath.