These foods are high in the nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.
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14 Healthy Foods to Eat During Pregnancy to Make Baby Smart |
1. Broccoli
Main nutrients: Vitamins A, C, and folic acid2.
2. Banana
Main nutrients:
- Potassium: 9% of the RDI.
- Vitamin B6: 33% of the RDI.
- Vitamin C: 11% of the RDI.
- Magnesium: 8% of the RDI.
- Copper: 10% of the RDI.
- Manganese: 14% of the RDI.
- Net carbs: 24 grams.
- Fiber: 3.1 grams.
3. Eggs
Main nutrients:
- Vitamin A, Folate, Vitamin b12,B5,B2, Phosphorus, Selenium
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc.
4. Water
Main nutrients: The dietary reference intakes and WHO standard for drinking water for iron, zinc, copper, iodine, calcium, phosphorus, magnesium, fluoride, sodium, potassium, and chloride
5. Cantaloupe
Main nutrients: Vitamins A and C
6. Leafy Greens
Main nutrients: Dark green leafy vegetables are an excellent source of fiber, folate, and carotenoids. These vegetables also contain vitamins C and K and the minerals iron and calcium. In addition, dark green leafy vegetables act as antioxidants in the body.
7. Guava
Main nutrients: Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, and fiber.
8. Nuts & Nut Butters:
Main nutrients: Packed With Nutrients. It isn't just the high protein, fiber, and healthy fats that are good for you. Nuts also have plenty of other nutrients like Vitamins E and B6,
folic acid, niacin, magnesium, zinc, copper, and potassium. Just watch the ingredients on your brand of nut butter, peanut, or otherwise.
9. Pumpkin Seeds
Main nutrients: Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids.
They also contain a good range of nutrients, including iron, calcium, B2, folate, and beta-carotene, which the body converts into vitamin A.
10. Yogurt
Main nutrients: Calcium and protein.
11. Chicken and turkey
Main nutrients: Low-fat Protein and Iron.
12. Low-fat milk
Main nutrients: Calcium and Protein.
13.Tomato-vegetable juice
Main nutrients: Vitamins A and C.
14. Fish
Main nutrients: Low-fat protein.
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