Top 10 Superfood in Pregnancy

 Top 10 Superfood In Pregnancy

These pregnancy-friendly superfoods deliver a potent nutritional punch with every bite, benefiting both you and your unborn child.

Milk 

You know it’s chock-full of calcium to strengthen your baby’s bones and teeth — a single glass serves up about a third of what you need in a day. But milk also delivers vitamin D, iodine and plenty of protein — around 8 grams per cup.

How to eat it: Everyday drink a glass of milk.You can also drink milk by using it in a fruit smoothie, or pour fruit and milk smoothies into popsicle molds to make cool, creamy ice pops.

Nuts

Nuts are chock-full of important vitamins and minerals like magnesium, zinc, potassium and vitamin E, along with protein, fiber and healthy fats. Plus, they’re easily portable, making them an ideal on-the-go pregnancy snack.

How to eat them: Use nuts to add flavorful crunch to oatmeal or yogurt, or grind them and use 

Eggs

You probably know that eggs are an inexpensive, easy-to-cook source of protein — a single large egg delivers 6 grams. But that’s not all. 

Eggs are one of the few food sources of vitamin D, serving up 44 IU per large one. Vitamin D plays a key role in helping build strong bones and teeth for your baby, as well as keeping your immune system in fighting form. What’s more, getting enough of the nutrient may reduce the risk for gestational diabetes, preeclampsia and low birth weight, findings suggest.

They're also rich in choline, an essential nutrient for brain and nervous system development.place of breadcrumbs for chicken or fish dishes.

How to eat them: If you’re looking for ideas beyond the usual scramble, you’ve got plenty to choose from. Pile a poached egg on top of a grain bowl or salad, or sprinkle sliced hard-boiled eggs with everything bagel seasoning and enjoy as a snack. Just be sure to cook eggs thoroughly — until they’re firm and no longer runny — to avoid getting sick from Salmonella.

Lean meat

The amino acids in protein are the building blocks of every cell in both your body and your baby's. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for at least three servings (that's about 75 grams) of protein per day.

That makes lean meat one of the best foods to eat during pregnancy. It’s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too. Iron also plays a role in baby's brain development.

How to eat it: Lean beef cuts like round, sirloin, chuck and loin; ground beef with less than 15 percent fat; pork tenderloin or loin chop; poultry like chicken and turkey; and lamb leg, arm or loin all fit the bill. A little goes a long way, so add your favorite cut to veggie-filled soups, salads and rice or noodle dishes. Finally, remember to cook your meat thoroughly. An internal temperature of 160 to 165 degrees Fahrenheit is high enough to kill illness-causing bacteria like E. coli and Salmonella..

Lentils

Whether you’re a meat eater or not, this vegetarian protein source deserves a place on your plate. A cup of cooked lentils packs around 17 grams of protein along with about 7 milligrams of iron.

Lentils are also rich in the B vitamin folate (called folic acid in supplements), which is vital forming to your baby's brain and has a powerful protective effect against neural-tube defects like spina bifida, a birth disorder in which a spine does not form properly. Lentils are also high in fiber, which can keep your digestive system humming along and help stave off pregnancy-related constipation.

How to eat them: To top it all off, lentils are easy to cook and can work in almost any dish. Try firm French or black lentils in salads, use softer brown lentils in place of chickpeas in your favorite recipe or make a thick, stew-like soup with creamy, quick-cooking red lentils.

Broccoli and All Leafy Greens:

The darker the better for this superfood, because darker means more nutrients and vitamins. Spinach, kale, turnip greens, and swiss chard are all rich in fiber, folate, and antioxidants.

How to eat them: mix all vegetable and make a curry for healthy diet.You can also use it in sandwitch and other food as your wish.

Wild salmon

The fatty fish earns its rep for being one of the best foods to eat while pregnant. 

Cold-water fish like salmon are packed with DHA omega-3s, which are essential for a number of reasons. The body can’t make them on its own; they help metabolize fat-soluble vitamins like A and E; they may help reduce the risk of prenatal and postpartum depression; and they’re critical for your baby’s developing eyes and brain (both the brain and retina are primarily composed of DHA).

Salmon, too, is a good source of and iodine vitamin D.

As for concerns about mercury? Salmon is a safe seafood choice for pregnancy, so feel free to enjoy 8 to 12 ounces (two to three servings) a week. (Sardines and herring are other good choices.) Stick with wild salmon over farmed when possible.

How to eat it: Try roasting salmon filets and serving them over greens or rice. Enjoy alongside a sweet potato and steamed veggies, or pile flaked salmon on top of grain bowls or salads.

Oats

Getting the recommended 25 to 30 grams of fiber per day can help you feel fuller longer and keep uncomfortable pregnency constipation at bay. And good news: A cup of cooked oatmeal serves more than 4 grams.

More good news? That same cup also delivers more than 30 percent of your daily magnesium, another mineral that plays a key role helping your baby build healthy bones and teeth.

How to eat it: If you are not a fan of hot oatmilk for breakfast then try grinding oats in a food processor to make a flour and using it in place of all-purpose flour in your favorite baked goods.

Mangoes

Stomach doing flips at the thought of veggies? Good news: Mangoes are another great way to get your fill of vitamins like A and C.

How to eat them: Use fresh diced mango in a zippy salsa that’s tasty on top of fish or chicken, or blend the frozen cubes with yogurt for a sweet-tart smoothie.

Water

It’s technically not a food. But H2O is key for a healthy pregnancy diet, so make it a point to drink eight to ten glasses per day.

Water plays a key role in delivering nutrients to your baby and helping her body make new cells. Staying hydrated is important for you, too. Getting enough water is one of the best ways to stave off constipation during pregnancy. Plus, dehydration can increase the risk for early labor.