11 vegetables good for pregnant women that you should include in the menu

Being more cautious in their diet is one of the things that women often have to consider when knowing they are pregnant. Which foods are good for pregnancy or whether eating vegetables is good for pregnant women are the questions that many pregnant mothers are very concerned about.

The fact that what a pregnant woman eats will directly affect the health and development of the fetus in the womb. Therefore, you will need a very scientific diet to provide enough nutrients for both mother and baby.

Of course, fruits and vegetables also play an indispensable role in the daily menu. aFamilyToday Health shares with you a list of 11 vegetables that are good for pregnant women, as well as tips for adding fiber to effective meals.

The importance of vegetables to pregnancy and 11 good vegetables for pregnant women

During pregnancy, maintaining a healthy diet is very important. This means that you have to choose the right foods, get the right amount, and at the right time. The wrong choice not only harms the mother but can also adversely affect the fetus as well.

A correct and varied diet will not be without the presence of fruits and vegetables. The addition of this food group to the diet helps pregnant mothers avoid complications such as gestational diabetes , as well as nutritional deficiencies. At the same time, if the mother elected to add a lot of green vegetables, it will also help the baby achieve the optimal weight after birth, minimize the risk of anemia, regulate blood pressure and control weight for the mother.

There are many types of vegetables that provide the body with a rich source of nutrients. Here is a list of 11 good pregnancy vegetables that you need to consume during your pregnancy:

Sweet potatoes: This root vegetable is a great source of vitamins A, B and C

Asparagus: They contain large amounts of vitamins A, B, E and K

Green beans: Green beans are fruit vegetables that provide vitamins C and K and good fiber for pregnant women

Beets: Beets are rich in vitamins and fiber. Besides, it also supports to strengthen the immune system for both pregnant mother and fetus

Bell peppers: Like beets, bell peppers provide a rich source of vitamins and fiber needed for pregnancy.

Squash: This fruit and vegetable is rich in vitamins, protein and thiamin (vitamin B1), good for sugar metabolism, as well as against numbness during pregnancy.

Tomatoes: This eye-catching colorful fruit and vegetable is rich in vitamins C, K and biotin to help combat hair loss during pregnancy effectively.

Broccoli: This food is extremely beneficial because it is fortified with vitamins C, K and folate (an essential nutrient for the formation and development of the fetal nervous system). Mother elected to consume broccoli also proved beneficial in reducing constipation

Escarole (bitter lettuce or bitter chrysanthemum): This vegetable is very good for pregnant women because it is high in vitamins A and C, as well as famous for its headache relief and digestive aid.

Parsley: Parsley is high in protein, vitamin E, especially riboflavin, prevents neural tube defects in children.

Spinach: This vegetable is rich in fiber, carotenoids and folate. Mother elected to consume spinach also helps purify the digestive system, reduce sugar, fat in the blood, help control weight better.

Above are some suggestions from aFamilyToday Health, you absolutely can choose to use any vegetables and fruits you love. If you are afraid whether using that vegetable will affect your pregnancy health, do not hesitate to share it with your obstetrician.

How much vegetables and fruits do pregnant women need for each day?

Pregnant women often feel more hungry than usual, because at this time they are not just eating for themselves. The advice for you is to split your meals down to avoid feeling hungry. Eating many small meals throughout the day also limits the common digestive problems in pregnancy.

The amount of vegetables needed to consume during the day should be about 500g. Depending on vegetables, leafy vegetables or tubers that you can eat raw, cooked or processed into stews, boiled, grilled. Vegetables and fruits are a rich source of energy, vitamins, minerals as well as fiber. We can take a vitamin supplement with a supplement but cannot do the same thing about fiber, since fiber is best only when we eat fruits and vegetables directly.

In addition to eating vegetables that are good for pregnant women, as well as ensuring a balanced diet, it is also important to exercise regularly as well as ensure adequate sleep .

Tell pregnant mothers simple tips to add fiber to meals

Here are some simple methods that you can incorporate vegetables and fruits into your daily meals to increase your enjoyment and appetite:

Mix and cook your favorite veggies with ones you don't like (but benefit you at least during this pregnancy), add your favorite sauce and you're ready to go. delicious for me!

If you like spicy foods, a veggie curry will be a good choice for you. The spicy level of the dish depends on your taste, as the spicy seasoning is not harmful to your baby. Note that if you are experiencing heartburn , reduce the spicy level to a low level. Spinach tomatoes or pasta are also good alternatives.

You can try making grilled or steamed green beans with a sauce for a delightful snack.

Homemade vegetable cream soup at home is also a wise choice to add more vegetables to your diet.

If eating vegetables directly makes you feel nauseous and light-headed, try making a soup with scallions, celery and olive oil.

There are many kinds of vegetables that are good for pregnant women such as sweet potatoes and baby radish, but many pregnant women do not like them much. However, pregnant moms should try it once and you may end up falling in love with them.

For added flavor, you can grill the vegetables and season them with other herbs and spices like basil, thyme, coriander and spicy oregano.

You should store a certain amount of fruits and vegetables so you can get them ready for processing when needed. In addition, with mothers elected to work, prepare lunch for themselves the night before or early in the morning to ensure nutrition and hygiene needs.

Notes on using vegetables good for pregnant women

Try raw veggies if you are not a fan of cooked vegetables. Shredded carrots, lettuce mixed with shredded cabbage, or eating raw vegetables with dipping sauces are all great ways to add vegetables to your meal. However, it's important to remember that unwashed fruits and vegetables can become contaminated with toxoplasma , a parasite that is harmful to both mother and baby. Make sure fruits and vegetables are washed under running water and preferably peeled before eating.

Remember that during pregnancy your taste buds will change. Therefore, try to try a variety of vegetables that are good for pregnant women to increase variety in your daily diet.

The foods you consume during pregnancy will have a lot to do with your health, as well as on your growing baby. Therefore, it is important to have a balanced diet. And expectant mothers should not forget to consume good, nutritious vegetables for both mother and baby. Simply because this is also a source of many essential vitamins and nutrients.