What should pregnant women eat and what should abstain to have a healthy fetus?

What should pregnant women eat and avoid? (Illustration)

What to eat when pregnant?

When pregnant, pregnant women should eat a full range of nutrients with high nutritional value such as: eggs, lean pork, milk, poultry, seafood, vitamin-rich but easy-to-digest fruits such as citrus , dragon fruit, tomatoes, white cabbage… Some of the following foods are very good for pregnant women that mothers should add in their daily menu:

– Sweet potato: If pregnant women are suffering from morning sickness, eat sweet potatoes, this food will help reduce nausea caused by morning sickness. This is because sweet potatoes are rich in vitamin B6, which has been shown to help reduce vomiting and nausea during pregnancy. In addition, sweet potatoes also contain many nutritious fiber, potassium, vitamin C and iron, copper, beta-carotene.

– Cauliflower: Acts as a green vegetable to help provide iron and folic acid. In addition, the mother can also change to dark green vegetables such as lettuce, mustard greens.

Cauliflower is a food that pregnant women should not ignore when they are new to pregnancy. (Illustration)

– Asparagus: Contains the highest folic acid content, an average of 5 asparagus plants contain about 1000 mcg folate. This is an important ingredient that pregnant women should supplement in the first 3 months.

– Kinds of bean: Usually very easy food to eat, are very delicious and rich in nutrients, especially calcium. For example, 1 cup of black bean tea can provide up to 105mg of calcium for pregnant women.

– Tofu: About 1 bean contains 800mg of calcium, providing nearly enough daily calcium needs for pregnant women. However, tofu sold in the market often contains gypsum, so please find a reputable place to buy it or make it yourself.

– Egg: Egg yolks are a great source of protein for pregnant women. At the same time, because it contains a large source of vitamin D, it is very important for the development of the fetus. However, pregnant women should only eat about 3-4 eggs per week.

– Red meats: Contains a lot of iron good for mother and baby. Please eat well-cooked meat, do not eat raw or rare beef, it will be very dangerous.

Red meat with salmon, cereals are very good for pregnant women in the first 3 months. (Illustration)

– Salmon: Contains a lot of calcium, vitamin D, omega 3, which supports the formation and development of fetal brain cells.

– Yogurt: Contains a lot of vitamin D, calcium, beneficial bacteria that are very good for the digestive system. In addition, yogurt also prevents the symptoms of constipation and discomfort during pregnancy.

– Fruits:

+ Banana: A rich source of minerals and iron for pregnant women. Eating bananas for breakfast will help prevent anemia for pregnant women.

+ Avocado: An excellent source of nutrients for mothers, just 1/2 an avocado provides up to 90 mcg of folic acid, just like salmon and walnuts. In addition, avocados are also rich in omega-3 fatty acids that are good for both mother and baby.

+ Grapes: A fruit rich in calcium, glucose, phosphorus, iron, vitamins, amino acids… These substances are essential to promote health, supplement blood for pregnant women and regular people. feel tired due to anemia.

+ Oranges, tangerines, grapefruit, citrus fruits: Citrus fruits always contain the highest folic acid content of all fruits. In particular, oranges, tangerines and grapefruits are also rich in vitamin C, which supports better iron absorption and is very good for the body’s immune system.

Citrus fruits are rich in vitamin C which enhances iron absorption. (Illustration)

In addition to the above foods, there are some other foods that contain a lot of omega 3, folic acid that are good for pregnant women such as zucchini, pumpkin seeds, cod, cauliflower, cabbage, cereals (barley) and oats), nuts (peach seeds, almonds, sesame seeds, sunflower seeds…).

Newly pregnant should abstain from?

– Green papaya: Can stimulate the uterus and increase contractions to push the fetus out, eating too much papaya can cause miscarriage.

– Vegetables shrinkage: A vegetable containing papaverin, which relaxes muscles and enhances uterine contractions. Therefore, women who are only 3 months pregnant should not eat spinach or if they want to eat only a small amount, they should not eat often.

– Fresh bamboo shoots: Contains cyanide – a toxin that can cause poisoning. Newly pregnant women have weak resistance, the body reacts more sensitively than the average person, when eating fresh bamboo shoots will be very poisoned, affecting the fetus. In particular, if not processed carefully, bamboo shoots also contain cyanide toxins, which are dangerous to the life of pregnant women.

Fresh bamboo shoots are delicious but not good for pregnant women. (Illustration)

– Bitter gourd (bitter melon): Contains ingredients momordicin, quinine…causes uterine contractions, can cause a high risk of miscarriage.

– Sprouted potatoes: Contains solanin – a poison that causes birth defects and poisoning for pregnant women.

– Raw vegetables: When eating raw vegetables, pregnant women are very susceptible to infections caused by bacteria that cause poisoning such as E.coli, Salmonella…

– Pineapple: The fruit is advised not to eat in the first 3 months because it contains a stimulant that causes uterine contractions.

– Processed meat: Including sausages, smoked meats, cold meats… These foods contain more or less listeria bacteria, which can affect the fetus or in large amounts can cause miscarriage.

– Unpasteurized milk and dairy products: Similar to processed meat, unpasteurized milk and dairy products can be high in listeria, which causes miscarriage. Therefore, when pregnant, pregnant women should not eat to limit the risk to the fetus.

– Animal liver: Although very rich in vitamin A, animal liver contains many toxins, affecting the resistance of new pregnant women.

Animal liver is rich in vitamin A but contains many toxins. (Illustration)

– Raw meat and fish: Raw or undercooked fish meat, pregnant women should not eat because they have a lot of bacteria toxoplasmosis, salmonella, coliform…which can cause poisoning.

Seafood with high mercury content: Mackerel, tuna…all have high levels of mercury that affect pregnancy health and unborn baby. Some other seafood such as salmon, tilapia, catfish…with low mercury content will help pregnant women supplement zinc, omega3, DHA, vitamin B12… fetal development.

Important note for pregnant women

In addition to paying attention to what to eat and what to abstain from, pregnant women also need to pay attention to some of the following issues:

– Always drink enough water: During the first 3 months of pregnancy, mothers should maintain to drink about 2 liters of water per day.

– Split meals: Don’t allow yourself to be too full or too hungry between meals.

– Do not abstinence too much: Some pregnant women are often worried about weight gain, so they don’t dare to eat. However, mothers need to supplement with adequate nutrients to ensure the most comprehensive development of their babies.

– Full nutritional quality supplement: Folic acid, iron, calcium, vitamins and minerals, protein… are all very important substances that pregnant women in the first 3 months should supplement so that the fetus can develop and form to the fullest.