Best Nutrition for pregnant women

13 best nutrition for pregnant women :

1. salmon
Not only because the salmon is filled with high quality protein, but salmon is also a source of omega-3 fats. The nutrient content in salmon good for pregnant women, as well as these fish have a lower amount of Merkury. Other fish danger to pregnant women is high Merkury content, which can be dangerous in the process of development of the baby's nervous system. But remember, do not eat salmon too much, at least to the limit of 12 ounces per week to reduce the dangers of mercury.

2. eggs

n addition to more than 12 vitamins and minerals, eggs contain a lot of protein quality, which is essential for pregnancy. "The cells of your baby is growing at an exponential rate, and each cell is made of protein," said Ward. "Plus, as a pregnant woman, you have a need for its own protein."
Eggs are also rich in choline, a baby's overall growth and health of the brain, while helping to prevent neural tube defects. Some even contain omega-3 fats, important for brain and vision development.
The cap is a bad egg cholesterol, are not justified by Ward. It turns out that eating more saturated fat can cause many adverse effects on your cholesterol than eating cholesterol that is found naturally in foods. Eggs high in cholesterol, but it also has a relatively low content of saturated fat, with about one-half gram per egg. So that healthy women with normal blood cholesterol can consume 1-2 eggs a day as part of a balanced diet low in saturated fat. 

3. Vegetables

Benefits of vegetables for pregnant women are no doubt, especially dark green vegetables. For example spinach, or other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, and folate are very important. Sayuan also been found to improve eye health.

4. Lean meat

eat is a source of high quality protein, look for lean meat or fat has separated. When purchasing red meat, very difficult to mendaptkan fat-free meat. Do not eat hot dogs, though, unless the meat is heated with steam. There is a small risk to the food like this because it could be a mediator of bacteria and parasites such as Toxoplasma Listeria monocytogenes meat, or salmonella in infants.

5. Fruits

at a variety of vegetables and fruits of various colors such as green, red, orange, yellow, purple, white will ensure that you and your baby get a variety of nutrients. Each different color groups provide vitamins, minerals, and antioxidants.

6. sweet potato

a new knowledge about the benefits of sweet potatoes for pregnant women, sweet potatoes have orange consisting of carotenoids, plant pigments which are converted into vitamin A in our bodies. While consuming too much vitamin A shaper (found in animal sources such as liver, milk, and eggs) can be dangerous, carotenoids are a different story. This substance is converted into vitamin A only when needed, so it is not necessary to restrict the consumption of vitamin A-rich fruits and vegetables. Cassava is also a good source of vitamin C, folate, and fiber. And as beans, cassava cheap and versatile.       

7. Nuts

There are so many options, the benefits of nuts for a pregnant woman has no doubt. Of all kinds of nuts, beans contain fiber and the best for the most abundant protein of all kinds of vegetables. You already know protein is important during pregnancy, but you may not realize that the fibers can become your new best friend during the nine-month wait. In pregnancy, the digestive tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and alleviate this problem. In addition, fiber-containing foods tend to be nutrient-rich. This is justified because the seeds are also a good source of iron, folate, calcium, and zinc. 

8. Walnut 

o not like fish or eggs, but still want to get omega-3 which is essential for the growth of your baby's brain? Try walnuts, this is one of the vegetable source of omega-3 richest. A number of walnut is a great choice for a snack or salad ingredients.

9. Red Rice

Brown rice is rich in fiber, iron and vitamin B. In addition, red rice is also low glycemic index and help pregnant women feel full longer. Group B vitamins needed for a healthy nervous system and production of red blood cells. During pregnancy, blood volume increases by 40-40 percent.

10. Kiwi   

Kiwi is a fruit with a higher content of vitamin C from citrus fruits. Kiwi fruit is also rich in antioxidants and folate. Both are required for development of the baby. 

11. Strawberry

 his one is berries often called a super food because it contains antioxidants, folate, fiber and vitamin C. Antioxidants are consumed helpful before and during pregnancy helps protect infants from the risk of type 2 diabetes or obesity. There is also a link between antioxidants and a reduced risk of preeclampsia, a serious high blood pressure that occurs during pregnancy. Indeed, many studies are still needed to support this research. But there's nothing wrong for pregnant women to eat fruit that is tasty and fresh strawberries it.

12. Fish Oil

It is important for mothers to ensure the intake gets two servings of fish rich in omega three fatty acids. These fatty acids are necessary for the development of baby's eyes and nervous system. Sources of omega three fatty acids in salmon there. If it is expensive, choose mackerel.
However, the British Nutrition Foundation warned pregnant women should not eat fish for fear of excessive contains harmful pollutants for babies.

13. Bananas

This fruit contains potassium which is needed to overcome fluid retention that makes feet so swollen and cramps during pregnancy. Bananas also contain fiber and sugars are released slowly so as to make the mother full longer. Good fiber to prevent constipation. Make a banana as a healthy snack for pregnant women.