A Food Guide for Pregnant Women

Beans, Sweet potatoes, Walnuts, Greek yogurt, Dark green, leafy vegetables, Colorful fruits and veggies

According to the researchers from the U.K. a lower intake of vitamin E during the pregnancy can lead to asthma. The children born to the mothers who had the lowest intake of vitamin E that is the intake between 3mg and 6mg per day are five times more likely to have asthma than the peers whose mothers had the highest intake of vitamin E. Some earlier reports also show that newborn babies of the mothers with low vitamin E intake during the pregnancy had greater response to dust mites and grass pollen. When these children are two years old then they are more likely to wheeze and have eczema than their peers. Childrena's own intake of vitamin E does not bring any significant changes in the condition. 

The first 16 weeks of the pregnancy could be a critical time. The lungs of the embryo are fully developed by the sixteen weeks after conception and the healthy development of the lungs is related to the balanced amounts of vitamin E. 

Dietary sources of the vitamin E can be asparagus, avocado, cold pressed vegetable oils like olive, corn, coconut oil, Dark green leafy vegetables, eggs, liver, fish, nuts, flaxseeds, sunflower seeds, sweet potatoes and wheat germ.

Not only is vitamin E, every nutrient is necessary for the prenatal health. A balanced diet is the key for the healthy development of the fetus and it also helps in the labor and delivery. If the diet of the mother will be poor then obviously it will affect the developing fetus because the fetus takes all its nutrition from the mother. Only a healthy mother can give birth to a healthy child. Pregnant women should take diet rich in fresh fruits and vegetables, nuts, essential fatty acids, whole grain cereals and proteins. Following are some of the dietary tips for the pregnant women:

  Take adequate amount of calcium and iron in the diet as these two nutrients are very necessary for the healthy development of the fetus and for the safe pregnancy. Consume milk and milk products, green leafy vegetables, nuts, eggs, lean meat and liver.

Folic acid during Pregnancy is Important . This nutrient helps in the proper development of the nervous system. A good intake of folic acid is also associated with the reduced risk of autism in the children. Folic acid is naturally found in foods like green vegetables, fenugreek, radish leaves, spinach, peas, corn, cauliflower, green pepper, beetroot, mustard greens and ladyfinger. Legumes such as soya bean, lobia, dried peas, chickpeas and kidney beans, Almonds, cashew nuts, peanuts, walnuts and sesame seeds are also high in folic acid.

Eat foods rich in dietary fiber as they will help in the digestion of the food and also avoid the problem of constipation. Whole grain cereals, fruits, vegetables and salads are good examples of these.

Take adequate amount of fluids as they will remove the toxins from the body and keep the system clean and free of toxins.

Beans, Sweet potatoes, Walnuts, Greek yogurt, Dark green, leafy vegetables, Colorful fruits and veggies

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