Top ten best foods for pregnant nurses

Top ten best foods for pregnant nurses

 

1.Eggs

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Eggs are a rich source of protein, folate, iron and very importantly also contain choline. Choline is an essential component for your growing foetus’s brain development. Choline also plays a role in reducing the risk of neural tube defects and spina bifida.

2. Dried Beans and Lentils

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Beans and lentils make the list of best foods for pregnant nurses because of their protein and fibre and folate content. Just one cup of cooked lentils meets half of your daily folate requirement!

3. Figs

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Figs may seem like a surprising choice to make the top ten best foods for pregnancy but heres why: They are packed with potassium, magnesium, phosphorus, fibre and calcium. One serving of figs contains about a quarter of your daily calcium requirement.

Figs are also a good source of iron and will also provide your body with 23 micrograms of vitamin K, which is needed for proper blood clotting and bone formation.

 

4 . Lean Meat

The human body can only absorb about 30mg of protein at a time. The amino acids in protein are the building blocks of every cell in your and your baby’s bodies. High-protein foods also keep your hunger at bay by stabilising your blood sugar, which is why you should aim for three servings (that’s about 75 grams) of protein per day. Lean meat is an excellent option, since it’s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too (blood volume can increase by as much as 50 percent when you’re pregnant, which is why anaemia during pregnancy is so common). Iron also helps build baby’s brain by strengthening nerve connections. A little goes a long way, so add a bit of beef, pork or lamb to veggie-filled soups, salads and rice or noodle dishes.

 

5. Salmon

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Salmon is rich in high-quality protein and is an excellent source of omega-3 fats. Omega 3 has become well known for your baby’s development. Omega 3 reduce the risk of prenatal depression and helps with the development of your baby’s eyes and brain.

DONT like fish, read our article on the best non fishy sources of omega 3

6. Sweet Potatoes

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Sweet potatoes are full of nutritious fibre, vitamin B6, potassium (even more than bananas have!), vitamin C and iron, as well as copper and beta-carotene. Beta-carotene is an antioxidant that your body converts to vitamin A. Vitmain A plays an important role in the development of baby’s eyes, bones and skin. Sweet potatoes are also a great way to meet your iron quota. Not only do these orange spuds contain iron, but they also have copper which helps your body absorb iron.

7. Basil

Basil is a pregnancy superfood. This fresh herb is a good source of protein, vitamin E, riboflavin, and niacin; plus, it’s a very good source of dietary fibre, vitamin A, vitamin C, vitamin K, vitamin B6, magnesium, phosphorus, potassium, zinc, copper and manganese.

Basil is also packed with iron, vital for keeping your energy levels up; calcium, essential for strong bones and teeth; and folate, vital for many processes, including foetal cell growth and division. (One serving of basil has 20 micrograms of this B vitamin.) Whenever possible, choose fresh basil, because it contains more of these nutrients than dried basil.

8. Herring

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Herring contains 2 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per 3 1∕2-ounce serving, giving it one of the highest concentrations of fish oil of any seafood. A high dietary intake (more than 2 grams a day) of DHA during pregnancy has been found to support brain development in the womb. A study published in the American Journal of Clinical Nutrition found that women with higher blood levels of fish oil had babies with better sleep patterns in the first 48 hours following delivery compared with women with lower levels. Experts have hypothesised that an infant’s sleep reflects the maturity of his nervous system, so adding fish into your diet can help your baby’s brain mature and help you get much-needed sleep after labour.

 

9. Dark green, leafy vegetables

Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They’ve also been found to promote eye health.

 

10. Berries

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Blueberries, raspberries, and blackberries are delicious snacks and taste great in pancakes and on top of cereal. Berries are packed with vitamin C, potassium, folate, and fibre.