Pregnancy is one of the most joyful stages in a woman's life, but it can have its own set of mental & physical strains. During this phase, it becomes crucial for the mother to have a balanced diet because the food that she consumes is indirectly transferred to the developing baby.
A healthy diet supports the growth of baby's organs, bones, and tissues, as well as their overall development, including their brain and nervous system. Here are some superfoods that every pregnant mom should add to her diet:
1. Whole Grains:
a. Ragi:
Ragi, also known as finger millet, is a superfood that is good for expecting moms. It contains calcium, phosphorus, iron, magnesium, and potassium and is gluten-free. Additionally, it has a lot of fiber, which aids in maintaining a healthy digestive system.
b. Quinoa:
Quinoa has a subtle nutty taste that makes it a versatile ingredient and also packs a powerful nutritional punch. It is rich in fiber, protein, and folate that provide energy, support healthy digestion and promote tissue growth.
2. Ghee:
Ghee is a staple in Indian cuisine and has long been used for health benefits. It is especially beneficial for pregnant women because it helps the body absorb fat-soluble nutrients like calcium more efficiently. It also contains medium-chain fatty acids, which provide energy throughout the day – something all expectant moms need!
3. Leafy vegetables:
Dark leafy greens such as cabbage, methi, and spinach are packed with vitamins & minerals that expectant mothers and their babies need. Additionally, they contain calcium, iron, fiber, and folate, as well as vitamins A, C, K, and E. Folate is a B vitamin that protects against birth defects while Iron is critical to help your body produce red blood cells, which helps deliver oxygen throughout your body--and to the baby!
4. Dried Fruits and Seeds:
Dried fruit such as figs, dates & raisins are a storehouse of vitamins, minerals, fiber, and amino acids. They are also a good source of antioxidants and also at appeasing hunger making them a perfect snack for pregnant women.
Seeds like chia, pumpkin, and sunflower are packed with omega-3 fatty acids, which help support healthy brain development in babies.
5. Saffron:
Saffron, an exotic spice, is highly recommended during pregnancy. Consuming a small quantity of it helps in sleeping well, reduces high blood pressure & prevents allergy.
Pregnancy forms an intense attachment between the baby & mother. And in this situation, a mother’s healthy diet is pivotal in effective development and growth of a baby. That is why, it is recommended for pregnant women to focus on eating a balanced diet while limiting processed and sugary items.