10 Best Vegetable to eat during pregnancy
10 Best Healthy Vegetables to eat during pregnancy
Maintaining a healthy balanced diet during pregnancy is very essential to ensure the proper growth and development of the unborn baby inside the womb. A pregnant woman needs additional nutrients, vitamins, and minerals during the pregnancy period. Vegetables contain many healthy nutrients that pregnant women need during their pregnancy period. Vegetables also ensure a healthy weight during pregnancy.
Vegetable to eat during pregnancy
Vegetables are a rich source of vitamins, minerals, and fiber. Consuming healthy and nutritious vegetables avoid complications such as constipation, gestational diabetes, and many more. Some of the healthy vegetables which are beneficial to eat during pregnancy are listed below :1. Broccoli during pregnancy
Broccoli contains many nutrients that help in the neurological development of an unborn baby. Broccoli is a rich source of Iron, Zinc, Magnesium, Calcium, Fiber, Vitamin A, Vitamin B, Vitamin E, and Vitamin K. Broccoli helps in reducing constipation, regulating diabetes, preventing anemia. It also works as an immunity booster for pregnant women during pregnancy. It is also helpful in improving eyesight.
2. Dark Leafy Greens during pregnancy
Dark leafy green vegetables such as spinach, kale, red leaf lettuce, Brussels sprouts, etc. are loaded with healthy nutrients and minerals. These vegetables contain calcium, magnesium, iron, folate, vitamin A, vitamin C, vitamin B, and vitamin K. These vegetables are also rich in antioxidants. Dark Leafy Greens are low in calories and high in fiber. The high-fiber content of green leafy vegetables promotes bowel movements and prevents constipation which is a common problem during pregnancy.
3. Bell Peppers during pregnancy
Red, Green, and Yellow Bell peppers contain a wide variety of vitamins and minerals which are essential during pregnancy. Red Bell pepper contains an antioxidant called Lycopene which has cancer prevention properties and also contains Vitamin C which helps the immune system to stay strong during pregnancy. Yellow Bell peppers contain Lutein zeaxanthin which helps in boosting the immune system during pregnancy and Green Bell peppers contain silicon which keeps hair and nails healthy during pregnancy.
4. Beetroots during pregnancy
Beetroot is a healthy nutritious root vegetable that is loaded with essential nutrients and antioxidants that are essential during pregnancy. It contains folic acid, iron, manganese, copper, calcium, fiber, and vitamin C. Beetroots helps in purifying the blood and works as a natural blood purifier. It also helps in boosting immunity and also promotes fetal development.
5. French Beans during pregnancy
French Beans are a rich source of folic acid. Folic Acid helps in preventing birth defects in a newborn. It also helps in reducing high cholesterol levels in the body. Beans are rich in dietary fiber and Vitamin C which helps in boosting the immune system of a pregnant woman. Beans help in the growth and development of a fetus's heart.
6. Sweet Potatoes during pregnancy
Sweet Potatoes provides energy in the form of starch and contains Potassium, Iron, Copper, Beta Carotene, Vitamin B6, and Vitamin C. They are loaded with nutrients that are beneficial for you and your unborn baby. Sweet potatoes contain Vitamin A which is essential for fetal growth and development. Vitamin C present in sweet potatoes promotes the absorption of iron which is required for the formation of red blood cells. Manganese present in sweet potatoes helps in the development of fetus' cartilage and bones.
Asparagus is a natural source of folate which is essential to prevent neural tube defects such as Spina bifida in unborn babies thus promotes fetal development. It is also a good source of fiber, iron, and vitamin K. It helps in preventing Osteoporosis and also maintains heart health. The high fiber content of asparagus helps in reducing constipation and aids digestion during pregnancy. It can be green, purple, or white and can be eaten raw or cooked.
8. Green Peas during pregnancy
Green Peas contain many essential nutrients and minerals which a pregnant woman needs during her pregnancy for the proper growth and development of the fetus. Green Peas contain protein, fiber, manganese, calcium, iron, magnesium, zinc, vitamin A, vitamin B, and vitamin C. They also contain phytonutrients such as beta carotene, lutein zeaxanthin. Green peas are rich in folate which helps in preventing genetic defects in the neural tube of the baby. Green Peas contain an antioxidant called lycopene which prevents damage to cells. They also contain essential nutrients that help in decreasing the LDL cholesterol levels and increases the HDL cholesterol level in the body.
(Also read: Best Pregnancy Diet tips)
9. Tomatoes during pregnancy
Tomatoes contain many essential nutrients such as carbohydrates, folic acid, protein, and also contain antioxidants. Tomatoes are loaded with minerals such as iron, calcium, and vitamins such as vitamin A, vitamin C, and vitamin K. It is a rich source of carbohydrates that provide vital energy hence work as an energy booster during pregnancy. Vitamin A present in tomatoes helps in strengthening the immune system and also prevent infections while Vitamin C present in tomatoes helps in promoting iron absorption. Vitamin K helps in preventing blood loss. The dietary fiber content of tomatoes aids digestion and prevents constipation. Lycopene, an antioxidant present in tomatoes prevents cells from damage and also prevents birth defects in babies. Tomatoes also purify the blood by detoxification thus improve blood circulation.
10. Carrot during pregnancy
Carrot is a root vegetable that is loaded with essential nutrients and minerals. It can be eaten raw or cooked. Carrots are loaded with Vitamin A which is good for eyesight. It also contains iron and a rich source of Vitamin C which supports iron absorption hence prevents from anemia during pregnancy. Carrots also have high fiber content which reduces constipation and aids digestion during pregnancy. They also contain calcium which is essential for fetal's bone development and teeth formation. Carrot is a good source of Vitamin B which is beneficial for a baby's brain development.
(Also read: Healthy & Nutritious Pregnancy Diet Chart)
I hope this article helps you a lot. Vegetables are loaded with many essential nutrients and minerals which you need during your pregnancy and if you are planning to include any new vegetable in your pregnancy diet then it is necessary to consult your doctor about that. Once your doctor approves then you can add it in your pregnancy diet without any fear but remember not to eat any vegetable in excess amount as an excess amount of anything is harmful. Enjoy your exciting journey of pregnancy. We wish you a very happy and healthy pregnancy.
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