5 healthy foods for pregnant women to consume

Food and drinks consumed by pregnant women will be a source of nutrition for the fetus. Substances in food will affect the growth and development of the fetus.

That's why it's important to eat healthy and nutritious food when you are pregnant. Check out the following list of healthy foods for pregnant women so the baby can grow and develop optimally.

1. Foods that contain folic acid, calcium, iron, zinc and fiber

Folic acid is also called vitamin B9, which can reduce the risk of neural tube defects by up to 70%. NTD is a congenital defect that results from imperfect closure of nerve tubes (nerve tubes) during embryonic growth, such as spina bifida. It is recommended to consume 400 micrograms of folic acid every day.

In addition, pregnant women need at least 1200 mg of calcium per day. You can get calcium in certain foods and drinks, such as low-fat milk, orange juice, dark green vegetables and various types of processed soybeans. Vegetables and seeds also contain lots of fiber which can prevent constipation and hemorrhoids.

Iron and prenatal vitamins found in spinach are also important for pregnant women. Consumption of iron with vitamin C to facilitate absorption. Apart from iron, pregnant women also need about 15 mg of zinc a day. Zinc can reduce congenital anomalies, fetal growth retardation, and premature birth.

2. Organic vegetables and fruits

Although vegetables and fruits are very beneficial for pregnant women, you must be careful when drinking them. This is because fruits and vegetables are very likely to be contaminated with pesticides which can pose a risk of birth defects.

Types of products that contain high levels of pesticides are generally present in thin-skinned fruits and vegetables, such as peaches, apples, peppers, and strawberries. Foods imported from other countries also contain pesticides. Therefore, try eating organic fruits and vegetables to protect yourself from the dangers of pesticides.

3. Foods that contain omega 3

Foods that are rich in omega 3 will increase the development of the baby's nerves and brain, which can improve visual function, memory, and language understanding during childhood. Examples of some foods that contain Omega 3 are flaxseed oil, nuts and eggs.

Omega-3 is also contained in many types of fish. However, avoid fish that may contain mercury, such as swordfish, sharks, mackerel and tile fish.

In contrast, the best omega 3 content is in Alaska salmon, Atlantic mackerel, herring, sardines, and anchovies. Besides fish, you can also meet omega 3 needs by taking fish oil supplements.

4. Nutrition of solid food

For optimal fetal growth and development, you need to eat foods rich in nutrients such as yogurt, beef, chicken, eggs, and milk.

5. water
Meeting your daily fluid needs is also very important for both mother and fetus. Consumption of water around 2.5 liters per day so that the fluid in the body remains stable. Sufficient water can prevent premature babies, hemorrhoids, constipation, excessive swelling, and bladder infections.

This is a list of healthy foods that pregnant women should consume. Stay healthy!

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