Consuming vegetables and fruit during pregnancy is one way to meet the nutritional needs of pregnant women and fetuses. To make it easier for pregnant women to choose what vegetables and fruits need to be prioritized during pregnancy, come on, see the list of options here.
Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants that play an important role in maintaining health during pregnancy, preventing digestive problems for pregnant women, while supporting optimal fetal development.
Choice of Vegetables for Pregnant Women
To get the maximum benefits of vegetables, choose vegetables that are clean and fresh. The following is a list of recommended vegetables during pregnancy:
1. Broccoli
The benefits of broccoli for pregnant women need not be doubted. This vegetable is rich in fiber, vitamin C, vitamin K, vitamin A, calcium, potassium, iron, and folate which are good for the health of pregnant women and fetuses. Consuming broccoli is also considered to prevent constipation and reduce the risk of low birth weight in babies.
2. Spinach
Just like broccoli, spinach can also be a healthy vegetable choice to eat during pregnancy. The content of vitamins, fiber, folic acid, and calcium in it has an important role to support normal tissue and cell growth in the fetus, and prevent birth defects in babies.
3. Kale
Kale is also one of the vegetable choices for pregnant women because it contains a variety of good nutrients. It contains vitamin A and vitamin C which are useful for strengthening the immune system of pregnant women.
Plus, kale can also meet more than 10 times the daily requirement of vitamin K. It is very important to support blood clotting and prevent vitamin K deficiency at birth.
4. Lettuce
Lettuce is a good source of folate to be consumed by pregnant women. This is important, because folate deficiency in pregnancy can increase the risk of neural tube defects, such as spina bifida. In addition, lettuce also has a high water content, so it can keep pregnant women hydrated.
5. Tomato
In addition to lettuce, tomatoes can also meet the needs of folate during pregnancy. Tomatoes are easy to make into a variety of dishes, from stir-fried vegetables, tomato juice, to tomato soup.
Not only that, the legumes, such as kidney beans and long beans, as well as tubers, such as potatoes, carrots, and sweet potatoes, can also be good vegetable choices for consumption during pregnancy. Various nutrients in it also support the growth of fetal tissues and cells.
Choice of Fruits for Pregnant Women
Instead of eating sweet snacks that don't necessarily contain benefits, eating fruit can be a delicious and nutrient-dense option. To get the optimal benefits of fruit, pregnant women are advised to eat fruit directly without being processed.
The following is a list of recommended fruits during pregnancy:
1. Avocado
Apart from being a source of vitamins and fiber, avocados are also a good source of potassium to prevent leg cramps that are often experienced by pregnant women. What's more, healthy fats in it are also needed to build body tissue, brain, and fetal skin.
2. Banana
The benefits of bananas for pregnant women are also very many, ranging from reducing the risk of constipation to relieving nausea and vomiting. This benefit is none other than the nutritional content in it, such as fiber, vitamin C, vitamin B6, and potassium.
3. Orange
Oranges can help meet the fluid needs in the body, so pregnant women stay hydrated. In addition, oranges are also a source of folate which is important to prevent damage to the brain and spinal cord of the fetus.
In addition to folate, oranges are rich in vitamin C which functions as an antioxidant to ward off the bad effects of free radicals and help absorb iron in the body.
4. Mango
Mangoes are a good source of vitamin A. This nutrient is important, because babies born with vitamin A deficiency are at risk for complications, such as diarrhea, respiratory infections, and a weaker immune system.
5. Apple
Besides being rich in fiber, vitamin C, vitamin A, and potassium, apples also store lots of prebiotics that serve as intake for good bacteria in the gut. This is very good for maintaining intestinal health and preventing constipation that is often experienced by pregnant women.
Tips for Preparing Vegetables and Fruits
In order for the nutritional needs of fruits and vegetables to be met, pregnant women need to consume at least 5 servings of fruits and vegetables every day.
One serving of fruit is equivalent to 1 medium apple and about 8 large strawberries. Meanwhile, 1 serving of vegetables is equivalent to 150 g of lettuce, 75 grams of sauteed spinach, 1 full glass (± 300 ml) of vegetable juice, and 3 large heads of broccoli.
In addition, it is important to pay attention to how to process it. The following is a guide to processing and serving vegetables and fruit:
- Wash all vegetables and fruit before consumption.
- Purchase organic, pesticide-free vegetables and fruit, if possible.
- Remove any rotted or dented parts to avoid the possibility of bacteria.
- Consume fruit immediately after cutting.
- Keep vegetables and fruit away from raw meat when storing them in the refrigerator.
Fruits and vegetables can support the health of pregnant women and fetuses. However, this benefit can only be optimal if it is coupled with the intake of other nutrients, such as protein and fat from tofu, tempeh, fish, eggs, and meat. So, eat a variety of healthy foods with balanced nutrition, yes, pregnant women.
In addition, pregnant women also need to adopt a healthy lifestyle, for example by exercising regularly and getting enough sleep. Don't forget to have regular checkups with your doctor. Pregnant women can also ask the doctor about the right choice of vegetables and fruits, according to the condition of pregnant women.