The pregnant mum needs to be nourished effectively during the pregnancy trimesters, she is not providing nourishment for herself only, but the baby likewise.
In order to avoid serious birth defects, the pregnant mum must maintain a healthy lifestyle, including; staying away from alcohol and cigarettes, and unhealthy diets that can cause serious damages to the growing baby.
Here are some superfoods every pregnant mother must consider;
Apricots are perfect snacks for pregnant mum, and they are easy to consume.
a handful of this superfood will provide 105 of your daily Iron requirements, and they also provide other macro-nutrients such as Folic acid, Calcium, Potassium, and Magnesium.
Apricot helps regulate bowel movements as the pregnancy grows.
2: Your breakfast cereals
These will provide you the much needed energy, they are also fortified with Folic acid and vitamins.
Cereals can be the best superfoods, when you develop low energy during the day.
Bananas are the best fruits for reducing fluid retention in the body, they also provide sufficient amount of daily needs of Potassium, and likewise they contain tryptophan- a substance that promotes good sleep.
Banana can also provide good amounts of starch, for extra energy.
4: Dairy foods
If you are not allergic to milk, eggs and some other dairy products, then you can count yourself lucky as a pregnant mum because these foods are super-rich.
3 servings of dairy foods a day provide sufficient calcium to support bone formation and heath of the growing baby.
Dairy foods also reduce the levels of saturated fatty acids and cholesterols in the body.
If you are a vegetarian, Tofu can be the best source of protein as a pregnant mum.
Tofu also contains essential minerals such as Potassium, Calcium, Iron, Vitamins A and K, and it is ideal for blood clothing.
6: Fruits and vegetables
Regardless of whether they are green, yellow, red or orange, fruits will always provide nutritional support to the pregnant mum.
For your baby to develop normally, it needs essential amount of fruits and vegetables.
Aside from essential vitamins and minerals, fruits and vegetables contain high amounts of antioxidants that strengthen your immunity and the immunity of the growing baby.
7: Sweet potato
Sweet potato can be very delicious to taste, you can marsh it with some olive oil.
Sweet potato is an excellent source of energy, and it is packed with Vitamin A for excellent eye development, likewise, it comes with high amounts of Beta-carotene, and Vitamin C.
If you want your baby to develop healthy skin, you need to include a handful of strawberry in your meals during pregnancy.
Strawberries are packed with Vitamin C, Folic acid, and Potassium. Strawberries help in the speedy absorption of Iron into the body.
9: Oily fishes
Oily fishes are superfoods because they are rich in Omega 3 fatty acids, which are healthy fats for the body.
You may limit your daily fish consumption to 1 serving a day, if you can’t cope with the taste.
Broccoli can be prepared and enjoyed in many ways, it is even better to steam, rather than boil it, in order to preserve its nutrients.
Broccoli contains high amounts of calcium and magnesium to help develop the growing baby’s bones.
Eggs are essential for the growth of body cells; they are rich in essential nutrients such as Vitamin B12, Iron and essential amino acids and protein.
These are excellent natural sources of protein and they are equally rich in essential minerals such as Zinc, Folic acid, Magnesium, and Calcium.
They can be the best snack for the pregnant mums. You can create a delicious snack by making chickpeas with breadsticks.
13: Sunflower seeds
Sunflower seeds are gift of nature, and they must not be taken for granted by pregnant mums.
These seeds are rich in essential Omega 3 and Omega 6 fatty acids; likewise, they are blessed with Vitamins A, B, D, E, and K.
They also contain substantial amounts of Zinc, Magnesium, Calcium, Iron, and Potassium.
Tuna is another excellent source of Omega 3 fatty acid as well as numerous antioxidants known to reduce the risks of contact cancer and some other deadly diseases.
It is recommended that a pregnant mum should limit the intake of this fish to 3 times a week, to enjoy its numerous benefits, including Selenium antioxidants.
15: Cabbage and other Springs greens
Spring greens and Cabbage, are excellent sources of Folic acid, as a matter of fact, a single portion of any of these super foods can provide up to 25% of your daily needs of Folic acid, alongside other essential nutrients such as Vitamins A,C, and E, Potassium and Iron.
You can gently steam them instead of boiling, to preserve most of their nutrients.
Lastly, water must not be ignored by pregnant mums. Water keeps the body hydrated all day, especially when consumed in sufficient amounts.
Water also increases the transportation of nutrients from the body of the mother to the growing baby.
Consuming water regularly will also help you maintain your energy levels, and reduce the risks of constipation and cystitis.
There are several other superfoods, that can be explored by pregnant mums to achieve the optimal levels of nutrients needed to keep the mum and the growing baby healthy, however, sometimes, one needs to complement these natural super foods with supplements, especially when the pregnant mum is not getting as much nutrient as expected.
It is also important to mix and match as many of the foods highlighted above, in order to maximize the potentials of getting as much nutrients as you can.
Aside from consuming a well-balanced diet, a positive and healthy lifestyle is very important to ensure that the growing baby does not accidentally develop certain birth defects.
A pregnant mum must abscond from stressful environments, alcohol, smoking and consumption of unhealthy foods.