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It is imperative to eat right during pregnancy and include more fresh produce and fruits in your diet. One thing about natural food sources is that they are packed with vital nutrients and minerals and are devoid of any additives or preservatives. While eating all kinds of vegetables and fruits are beneficial, make it a point to include these special vegetables in your diet plan for sure.
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Green leafy vegetables: Spinach, fenugreek, mustard greens, collard greens and lettuce are rich sources of folate and calcium. Increasing intake of folate through dietary sources will prevent congenital defects like spinia bifida and contribute towards forming the nervous system of the fetus. Calcium will ensure better bone health and develop a strong skeletal structure of the fetus.
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Tomatoes: Along with high Vitamin C content and iron, tomatoes also have essential antioxidants which protect from cell damage and oxidative stress. Add them in your salads, curries or bite a raw tomato to keep yourself and your baby healthy.
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Green peas: Apart from being rich in proteins, green peas are also high in Vitamin K, which helps keep bones healthy. Protein from plant sources is beneficial as it helps fight pregnancy-induced fatigue.
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Beetroots: Rich in folic acid, Vitamin C and iron, beetroot also helps in removing toxins from the body and ensures proper functioning of the liver.
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Bell peppers: Not only fruits but vegetables, especially bell peppers can help you up your intake of Vitamin C. Did you know one whole red bell pepper has 209 gm of Vitamin C in it which is thrice the vitamin content in an orange? More Vitamin C means better iron absorption and less chances of gestational anemia and its consequences.
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Sweet potatoes: They are rich in Vitamin A, potassium, dietary fibre and have good traces of iron. Potassium helps the mother prepare for lactation post-delivery and the fibre helps beat constipation. The iron present in the vegetable helps in development of red blood cells in the fetus and prevents morning sickness in the mother.
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Broccoli: Apart from being rich in calcium and folate, it also has traces of fibre, antioxidants and micronutrients in it, which makes it a superfood for the mum-to-be.
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Avocados: They are rich in fibre, Vitamin K, folate, potassium and Vitamin B6. They also help in the brain and tissue growth of the baby.
