With already a lot to take care of, a pregnant woman has to go through a lot of confusion regarding consumption. Women are perplexed with questions like what to eat in pregnancy and what to avoid in pregnancy. However, if you are pregnant or a well-wisher of one, you need not worry.
Here’s a list of top 5 foods as an answer to your questions of what to consume and what to avoid in pregnancy.
What to Eat in Pregnancy?
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Dried Fruit
The best thing for a developing baby is nutrition and dry fruits are full of it. All kinds of essential vitamins, minerals, amino acids, etc. can easily be found in the various kinds of dry fruits available out there. Dry fruits not only satiate hunger quickly which sometimes drives pregnant women crazy but also helps balance disrupted hormones. While Vitamin A from dried fruits helps form strong teeth and bones for the baby, Vitamin E helps develop cells and lungs. Similarly, iron, magnesium, potassium, vitamin C, etc. found in dried fruits help the baby’s overall development.
Prunes and dates, especially, strengthen the muscles around the uterus which further helps with a proper and smooth delivery of the baby.
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Fish Liver Oil
The main reason why a lady doctor for pregnancy suggests fish liver oil is because of the extensive amounts of Omega 3 fatty acids found in it. These fatty acids are not naturally synthesised by the human body but are highly important for the neural and visual development of the unborn baby. Moderate and regular consumption also helps with postpartum mood disorders which pregnant women have to go through.
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Broccoli and Other Greens
It is said that a cup of broccoli is a cup of ultimate nutrition. No doubt it is called a superfood. For pregnant women, broccoli and dark leafy greens as such prove to be immensely beneficial because of the rich variety of vitamins, minerals, and fiber found in them. Also, the antioxidants in broccoli help keep the mother’s body immune when it is highly vulnerable due to the baby inside.
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Water
The body of a pregnant woman keeps changing during the time of the pregnancy. To cope up with it, drinking enough water is crucial. Also, during pregnancy women have to go through conditions like morning sickness, nausea, dizziness, constipation and more. Dehydration can worsen these issues, while proper hydration can help cure them and provide ease to the expecting mother.
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Eggs But Not Raw
Highly versatile superfoods, eggs help develop the brain cells of the unborn child while strengthening the uterus muscles of the mother for a smoother delivery. Along with its Omega 3 fatty acids, iron, and healthy fats, it is mainly the richness in protein that makes it stand out amongst other types of food. However, one must avoid consuming raw eggs as they cause the bacteria salmonella to grow. This bacteria further cause harmful infections in the mother’s body. All in all, high quality cooked eggs are healthy and therefore, recommended to eat in pregnancy.
What to avoid in pregnancy?
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Unwashed Eatables
Be it busyness or dizziness, let nothing make you ignore washing fruits and vegetables properly before consumption. Toxins from dirty eatables can harm both the mother and the unborn child and lead to infections like toxoplasmosis. With weak immunity, a mother’s body is not capable of fighting bacteria. Thus, one should avoid consuming unwashed fruits and vegetables at all costs during pregnancy.
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Alcohol & Junk Food
Both alcohol and junk food should be avoided by all if they wish to lead a healthy life. Expecting mothers need to take special care as their bodies are more vulnerable to the harmful effects of such nasty foods and drinks. Consuming such undeniably unhealthy things during pregnancy can raise blood sugar levels and may lead to a heavier baby delivered. This baby may further grow into an obese adult with related diseases to suffer. Thus, junk food and alcohol is something doctors strongly recommend to avoid in pregnancy.
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Caffeine
Extremely large intake of caffeine has shown to lead to miscarriages which is something no mother wants. Hence, it is one of the major ‘avoid in pregnancy’ foods. Studies suggest the apt amount of caffeine for a pregnant woman is around 200 mg in a day which is equivalent to one cup of coffee. However, if you ask a lady doctor for pregnancy, she will certainly recommend wellness teas as a better option against coffee. That is because teas are rich in antioxidants, essential vitamins and fiber while having only meager amounts of caffeine.
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Undercooked, Raw and Processed Meat
For the sake of protein, expecting mothers are suggested to consume good amounts of meat. However, processed meat or meat that is undercooked can lead to infections like that involving Salmonella, E. Coli, Toxoplasmosis and Listeria. The toxicity introduced by these bacteria can cause premature delivery of the child and can even lead to miscarriages. Hence, steam your meat well and avoid raw and processed meat in pregnancy.
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High Mercury Seafood
Seafood which mostly includes fishes are thought to be highly advantageous for an unborn baby. This is because fish is a great source of iron, protein, omega 3 fatty acids, and zinc. However, predatory fish like tilefish, shark, and swordfish contain high amounts of Mercury which is highly unhealthy for a pregnant woman. Accumulation of Mercury in the bloodstream is known to cause damage to the nervous system of the unborn child while inhibiting the growth of brain cells. To avoid this damage, one must avoid high Mercury fish and opt for seafood like shrimp, cod, salmon, etc. which have low Mercury in them.
While these were the major elements to the answer of what to eat in pregnancy and what to avoid, it is important to note that there’s a lot more to it. That is why it is crucial to consult your trusted lady doctor for pregnancy in case you have any doubts regarding pregnancy. You can also drop a comment below with any concerns you have pertaining to what foods to eat and what to avoid in pregnancy.
