Photo credit – Mybrownbaby.com
1. Dairy Products
During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus.
Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women. It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health.
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.
Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.
However, most pregnant women are not consuming nearly enough folate.
3. Sweet potatoes
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.
Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development
Pregnant women are generally advised to increase their vitamin A intake