Vegetable and fruit supplies for pregnant women

Eating a variety of healthy foods, such as vegetables and fruits for pregnant women, is an appropriate step in supporting the growth of fetal flowers in the womb.

So many variations of vegetables and fruits that can be consumed by pregnant women. You can consume them alternately every day. A variety of vegetables and fruits for pregnant women can help meet the various essential nutrients needed for fetal development.

Essential nutrients needed by pregnant women
During pregnancy, you need a nutrient that is not only needed by your body, but also needed by the fetus in the womb. The common nutrients that pregnant mothers need are proteins, carbohydrates, fats, as well as vitamins and minerals. Here is another important nutrient that you need during pregnancy.

Vegetable and fruit supplies for pregnant women

Folic acid
Studies have identified that folic acid plays a role in preventing infants from experiencing neural tube defects. Another function of this substance is as an important ingredient used in the process of making DNA, producing chemical signals within the nervous system, and stimulating the formation of red blood cells.

Expectant mothers are advised to consume folic acid as much as 400 micrograms per day. Some also advocate 600-800 micrograms. No need to fear too much consumption, because the amount of excessive folic acid will be excreted through urine. In addition to green vegetables, papaya is one of the fruits for pregnant women as a high source of folic acid. Aside from food, pregnant women can obtain intake of folic acid from prenatal vitamins.

Iron
Recommended daily iron dosage recommendation for pregnant women is 27 mg. Iron has an important role in various processes in the body. In red blood cells, there is an iron-containing hemoglobin molecule. Hemoglobin helps red blood cells deliver oxygen throughout the body.
The adequacy of iron can avoid the disease of iron deficiency anemia. There are two types of iron namely heme and non-heme. From vegetables, such as spinach, pregnant women can obtain a non-heme iron type. Meanwhile, iron type heme obtained from animal meat and innards.

Calcium
Many people think that calcium is only useful for teeth and bones, whereas this nutrient is also important to support muscle and heart development. The fetus takes calcium from his mother's body. Therefore, pregnant women are recommended to consume calcium as much as 1,000 mg per day. Vegetables that can be used as a good source of calcium are broccoli.

Potassium
In the body, this substance plays a role in supporting the function of muscles, nerves, and cells. It also plays a role in maintaining fluid balance and regulating blood pressure. Pregnant women are recommended to consume potassium as much as 2,000 mg per day. Fruits for pregnant mothers who are a source of potassium are oranges, bananas, avocado, watermelon, and melon.

Magnesium
Magnesium is required by the body for tissue repair, regulating sugar levels in the blood, and as an ingredient in the formation of bones and teeth. Pregnant women need magnesium as much as 300 mg per day. Pumpkins are vegetables that contain a lot of magnesium.

Types of vegetables and fruits for pregnant women
There are some good vegetables and fruits to be consumed by pregnant women, among others:

Spinach
As we mentioned above, spinach is rich in iron and folic acid. In addition, this vegetable also contains vitamins A, C, and K. Spinach and various other green vegetables, such as kailan, celery, and sawi, can support the health of pregnant women.

Broccoli
In addition to containing calcium, the important ingredient of broccoli is some substances that can help protect ourselves from cancer, namely beta carotene, indoles, and Isotiosianat. Broccoli can be processed by stir-fried or boiled. It is important to know that the nutrients that nourish the broccoli appear when the vegetables are cut. The broccoli let it be cut for five minutes, and then cooked. Cook it too long so that its nutritional content is not lost.

Papaya
Mixing papaya with honey and milk will be a very good nutrient for expectant mothers. However, you should make sure that the papaya consumed is ripe. Because, research suggests, immature papaya can perfectly contain latex substances that may trigger uterine contractions.

Orange
You can make orange juice to get the benefits for pregnant women. Research proves that orange juice contains not only folic acid and vitamin C, but also potassium that can help prevent the risk of pregnancy hazards, such as high blood pressure.

Mango
The fruit for expectant mothers is rich in vitamins (A, B6, and C), making it good for pregnant women. The calories it contains can help meet the needs of pregnant women in the third trimester. Moreover, Mango contains natural sweetener. This fruit is a good choice for snacks. However, you are advised to avoid this fruit when you suffer from gestational diabetes.

Vegetable and fruit for pregnant women are recommended to be consumed daily to benefit, with a measure of about 250-500 grams of vegetable and about 175 grams of fruit per day. Pregnant women are encouraged to vary and combine vegetables and fruits to make maximum benefit.

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