Dairy and Yoghurt
Dairy products contain two types of protein that are important for the fetus. They are the best dietary source of calcium and provide high amounts of: phosphorus, various vitamins B, magnesium and zinc, in addition to some varieties contain a type of bacteria that support the health of the digestive system, And reduces the risk of complications, such as: pre-eclampsia, pregnancy diabetes, vaginal infections and allergies.
Legumes
Legumes are excellent sources of fiber, protein, iron, folic acid and calcium, including lentils, peas, beans, chickpeas, soybeans and peanuts. The body’s need for legumes during pregnancy is very important for maternal and fetal health, Especially during the first three months.
sweet potato
Sweet potatoes contain beta-carotene, an element that is converted into vitamin A. This vitamin is essential for growth, as well as for the differentiation of most cells and tissues. It is important for healthy fetal development. Pregnant women are generally advised to increase their intake of vitamin A by 10-40%. It is recommended to avoid eating high amounts of animal sources containing vitamin A, which may cause poisoning when increased in the treatment.
Fruits and fruits
Eating plenty of colored fruits and vegetables and pregnant women helps you get a variety of different vitamins and minerals. Authorities are an easy way to combine colorful fruits and vegetables.
Other foods benefit pregnant women
There are some foods that benefit the pregnant woman:
- Salmon: Omega-3 fatty acids are essential for fetal growth, so it is best to eat from 226.8 to 2721.6 grams per week.
- Fat-free meat: Meat is an excellent source of high-quality protein, and lean meat is preferred to 95 to 98 percent as beef.
- Whole grains: Whole grains are high in fiber and nutrients, including vitamin E and antioxidant, and they contain plant nutrients that protect cells.
- Dark chocolate: Dark chocolate is a little useful for pregnant women because it contains magnesium, potassium, iron, and some calcium.
- Hummus: Hummus contains a good amount of iron and calcium.