Did you know that there are actually many benefits of tomatoes for pregnant women? Buah what is often mistaken for this vegetable mhave various nutritionwhich is good for consumption by pregnant women to maintain their health and the fetus in the womb.
During pregnancy, you are required to be selective in choosing food, because whatever you eat will affect the health of your body and the fetus and its growth and development in the womb. One of the nutritious foods that are good for consumption during pregnancy are tomatoes.
The content of various nutrients in tomatoes includes carbohydrates, water, protein, fiber, sugar, calcium, zinc, potassium, magnesium, and various vitamins, such as vitamin K, vitamin A, vitamin C, and B vitamins including folate. Tomatoes are also rich in antioxidants, one of which is lycopene.
Anything Benefits of Tomatoes for Pregnant Women?
Tomatoes can be consumed raw as a salad or fresh vegetable mixture, but can also be cooked or processed into fresh tomato juice. The following are some of the benefits of tomatoes for pregnant women that you need to know:
1. Relieve leg cramps
Tomatoes contain potassium which can relieve leg and muscle cramps in pregnant women. In a tomato, there are at least about 250-400 milligrams of potassium.
In addition to relieving leg cramps, potassium also plays an important role in maintaining fluid and electrolyte balance in the body. Pregnant women are recommended to consume about 4,500 to 4,700 milligrams of potassium per day.
2. Smooth digestion
In 100 grams of tomatoes contained about 1.2-1.5 grams of fiber. Pregnant women are recommended to consume fiber as much as 25-30 grams per day to help smooth digestion and prevent constipation. Apart from tomatoes, fiber can also be obtained from the intake of fruits, vegetables, and nuts or seeds.
3. Counteract the effects of free radicals
Tomatoes contain lycopene which helps protect the skin from sun damage. However, pregnant women are still recommended to use sunscreen every day so that the skin is protected from sun damage.
The content of lycopene in tomatoes also acts as an antioxidant to ward off free radicals, fight infection, and protect body cells from damage.
Some studies also suggest that lycopene and high antioxidants in tomatoes may be able to prevent disorders during pregnancy, such as preeclampsia, high blood pressure, and gestational diabetes.
4. Increase the immune system of pregnant women
In 1 medium-sized tomato, there are about 10-15 milligrams of vitamin C. This vitamin is important for pregnant women to increase endurance, help absorb iron, and maintain strong bones and teeth.
Not only that, vitamin C also plays a role in the formation of fetal organs in the womb, including bones, muscles, teeth, and skin. The amount of vitamin C that needs to be consumed by pregnant women is around 80-85 milligrams per day.
5. Supporting maternal and fetal eye health
Tomatoes are one of the main sources of vitamin A. In 1 tomato, there are about 40-50 micrograms of vitamin A. This vitamin plays an important role in maintaining the health of the mother's eyes, and supports the development of the fetal organs in the womb, especially the eyes.
Not only that, tomatoes also help the development of the heart, brain, lungs, and fetal bones, as well as help the mother's blood circulation during pregnancy. To meet their nutritional needs, pregnant women are advised to consume about 800 micrograms of vitamin A every day.
6. Prevent dehydration
Tomatoes contain a lot of water. During pregnancy, a woman needs more fluids to avoid dehydration. By consuming enough fluids from mineral water, vegetables, and fruits, the body's fluid adequacy will be fulfilled.
By knowing the benefits of tomatoes for pregnant women, you can start adding this fruit to your daily diet. Choose tomatoes that are round, smooth-skinned, have an even color, and are fresh. It is recommended to limit the consumption of canned tomatoes, because these canned tomato products may have added excess salt and preservatives.
In addition to eating tomatoes, also fulfill nutritional needs during pregnancy by eating healthy and balanced nutrition. To determine what types of food are good for consumption during pregnancy, you can consult a gynecologist for more complete advice.