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The fact of seeing a positive in the pregnancy test It involves, on many occasions, a change in eating habits -for the better- in women. Although the first trimester, especially if you suffer from constant nausea and vomiting, may not be the most appropriate to adopt a healthier and more balanced diet, the second trimester soon arrives, where the woman feels full and full of energy, an ideal time to include foods that ensure good nutrition for both mother and baby. And in this list you can not miss the vegetables. What vegetables are the most recommended for women in pregnancy?
The vegetables They are perfect to ensure a good supply of vitamins and minerals, which in addition to helping to avoid diabetes also help control blood pressure and even reduce the risk of maternal anemia. In addition, vegetables are also perfect for the fetus to reach an adequate weight at birth and to avoid some congenital malformations such as neural tube defects (related to the contribution of folic acid).
Being so important in the diet of women during pregnancy, we have made a complete list with the most recommended vegetables for this great moment and why they are so important:
- Wild asparagus. They contain not inconsiderable amounts of vitamins A, E and K, in addition to some B group vitamins, such as folic acid.
- Escarole. It is rich in vitamins A and C.
- Green peas. They are rich in vitamins C and K, but above all, they are a great source of fiber.
- Green leafy vegetables, like spinach and chard. In addition to being rich in fiber, they contain B vitamins, especially carotenoids and folic acid. They also contain iron, potassium, calcium, and vitamin E.
- Tomatoes. Although there may be controversy as to whether the tomato is a vegetable, there is not in terms of its enormous nutritional qualities, as it is particularly rich in vitamin C, K and biotin.
- Broccoli. It is rich in vitamin C, E, K and folic acid, as well as containing a large amount of fiber.
- Green beans. They are rich in calcium and fiber, in addition to providing vitamin C and folic acid.
- Peppers. They are rich in vitamin C and carotenoids, as well as being an important source of fiber.
The appropriate consumption of some vitamins in pregnancy is related to the prevention of certain diseases in childhood. For example, vitamin E appears to protect against asthma, while carotenoids can reduce the risk of eczema. Vitamin C helps to achieve a strong immune system, so its consumption in pregnancy is more than recommended.
Fiber is a great ally of the mother during pregnancy, since, due to the increase in blood volume and the weight and volume of the fetus, the risk of constipation is very high, and fiber helps fight it.
Regarding minerals, iron prevents anemia and potassium helps control blood pressure, minimizing the risk of preeclampsia. In addition, a supply of calcium is necessary for the formation of bones and teeth in the growing baby, so its contribution is more than essential.
On the contrary, the eating raw vegetables or washing them thoroughly. Vegetables can carry toxoplasma gondii, a parasite related to miscarriages and serious complications in the fetus, especially if contracted in the first months of gestation. Washing them thoroughly, even those labeled as pre-washed or ready-to-eat, and avoiding possible cross-contamination with other foods, can prevent toxoplasmosis.
Other uncooked vegetables, such as broccoli or radishes, can be a source of bacteria such as salmonella, dangerous for pregnant women, or even of listeria monocytogenes, which is extremely serious if it crosses the placental barrier and reaches the fetus, which can cause death. Obviously, cooking eliminates the risk of any of these diseases.
In addition, raw vegetables They can increase the appearance of gas, since they contain complex, indigestible carbohydrates that serve as food for the bacteria present in the large intestine, generating gas throughout the gastrointestinal tract. In addition, some cooked vegetables, such as Brussels sprouts, although recommended for their calcium and folic acid content, may not be fully accepted by some pregnant women, so it is better to consume them with caution.
At the time of eat outIt is preferable that the pregnant woman avoid the consumption of raw products, thus minimizing the risk of food poisoning that may affect her health and / or that of the fetus.
And after these tips, we can only ask you to enjoy your pregnancy.
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