Best Vegetables Must Eat During Pregnancy

 

During the pregnancy, one must include vegetables in their diet plan. Although intaking fresh fruits and doctor-prescribed vitamin and iron supplements is not enough for the growth of the baby and wellness of the mother. The only way of getting nutrients naturally is by eating fruits and vegetables. There is a myth that one can replace vegetables with fruits. It is not like both fruits and vegetables have their health benefits.

How important is it to take vegetables during pregnancy?

Undoubtedly yes, it is very much important to intake rich vegetables during the entire pregnancy period. Maintaining a healthy diet that is right food right quantity and at right time can help you to make your pregnancy healthy. Any food with is unhealthy can harm you and your baby so be careful in choosing the right food at this time. Vegetables play a major role in pregnancy. It can prevent you from getting gestational diabetes, iron and vitamin deficiency, and it helps in maintaining the right weight for both baby and mom. Vegetables help to control blood pressure, no anaemia risks, controls sugar levels. Vitamin A, B, C, B12, folic acid, zinc, magnesium, fibre can get through vegetables.

There are also some vegetables you need to avoid during the pregnancy period but it depends upon the body condition of the mother and also depends upon how much you intake it. I strongly recommend consulting the dietician before you prepare your pregnancy diet chart. Book appointment for dietician at Drugcarts.

Include these vegetables in your pregnancy period

Sweet Potato

Sweet potato is the most needed vegetable for every woman during the pregnancy period. Sweet potato has rich in fibre content and best source of nutrition. Beta carotene present in sweet potato gives need vitamins for the baby. It nourishes the baby's growth. The fibre present in this helps for better digestion, relieves the constipation problem, and gives you a more complete tummy feel. It stabilizes and controls blood sugar levels. Per day 30 grams of fibre should be added to the pregnancy diet. One can add a cup of sweet potato per day and consume it twice a week. 

Beetroot

Beetroot is a good source of folic acid and many other nutrients. It helps in fetal growth development and one can easily prevent anencephaly and spina bifida birth issues by consuming beetroot in the pregnancy period. Pregnant women would intake 400 micrograms of folic acid per day. You can surely get this thorough beetroot. Intake beetroot juice or cooked in any form gives you better health.

Carrot

Like beetroot, carrot is also the best vegetable for folic acid and vitamin B. It helps the brain development of the baby. The dark orange colour has beta carotene in it, which converts into vitamin A. By daily drinking carrot juice you can get rid of skin problems which are more common at the time of pregnancy and carrots give fair skin for your baby. Eating the right quantity of carrots is very much safe during pregnancy.

Green leaves

Green leafy vegetables should be mandatory in the pregnancy diet chart. Green leaves like spinach, moringa leaves, mint leaves, fenugreek leaves, amaranth leaves are rich in iron, vitamin A, C, K, E, calcium, fibre, and folate. One can take green leaves as soup or gravy for rice. Greens can avoid birth defects for the baby and help to increase haemoglobin levels.

Indian broad beans

Indian broad beans are also commonly called Avarai, Avarakai, Sem, Sheem, and Val Papdi. Broad beans are a natural source of vitamins, minerals, and folate. It prevents anaemia and also strengths the bones of the baby. On consuming the broad beans in the third trimester it helps for lactation.

Capsicum

Capsicum is a good source of vitamin C and folic acid. It helps in the baby's growth development and iron absorption. By consuming capsicum the pregnant mother can avoid the risk of anaemia.

Broccoli

The best leafy vegetable need to be added to the pregnancy diet chart is broccoli. It is rich in calcium, folate, fibre, vitamin A, C, K, B6, and antioxidant agents. It relieves constipation which is the most common suffering of pregnant mothers.

Green Peas

Green peas are rich in protein, fibre, magnesium, folic acid, vitamin C, A, B. By adding a small number of green peas can prevent your baby from getting genetic defects and heart problems. The fibre content in the peas helps for proper digestion.

These are some of the vegetables that must be added to the meal during the pregnancy period. Whatever vegetables that you are consuming should be in a proper quantity. Any excess food may have a chance to harm you. Generally, one can serve with 2 – 3 cups of fresh vegetables per day. They can split and have it to avoid gastric problems. Vegetables can be intaken in any way like fresh juices, cooked, raw salad, or ground. Whichever makes you comfortable you can go with it.

The gynaecologist will give the diet suggestions during the pregnancy, in case of proper guidance you can consult the dietician so that you can get clear diet plans in all the trimesters for a healthy baby.