WhatFoodspromotefetal growth?
Consuming foods and paying attention to nutrition are very important aspects of pregnancy. Eating healthy foods for the fetus’s nutrition and growth is crucial because it greatly helps both the physical and mental development of the baby. Maintaining a healthy diet duringpregnancyis very important and essential.
During this period, your body needs extra nutrients, vitamins, and minerals. In fact, you may consume an additional 350-500 calories in each meal during the second and third trimesters.
nutrient deficiencies can affect the baby’s development. Bad eating habits and weight gain can increase the risk ofdiabetesduring pregnancy and related complications during childbirth.
Simply put, choosing healthy and nutritious foods helps you maintain your health and that of your baby. Also, after birth, the weight gained during pregnancy is reduced and lost.
What should be done for fetal growth?
13 foods that enhance fetal development
This section of nutritional tips during pregnancy onSelMagz covers several very nutritious foods to include duringpregnancy:
1. Dairy products:
Dairy products, especially yogurt, are an excellent choice for pregnant women, as they help increase protein and calcium needs. Probiotics may also help reduce the risk of complications.
2. Folic acid:
One of the B vitamins (B9). It is very important for the health of the mother and fetus, especially in the first trimester.
3. Legumes:
This food group includes lentils,chickpeaspeas, beans, soybeans,andpeanuts.Legumes are excellent plant sources of fiber, protein, iron, folate (B9), and calcium, all of which are especially needed during pregnancy.Legumes are
effective foods for fetal developmentessential foods for fetal growth
4. Sweet potatoes:
Sweet potatoes are rich in beta-carotene, a plant compound that converts to vitamin A in the body. Vitamin A is essential for cell and tissue growth and differentiation, which is very important for healthy fetal development. Pregnant women are advised to consume
Vitamin Aand increase intake by 10-40%.4. Salmon:
Salmon is rich in omega-3 fatty acids. Most people, including pregnant women, do not get enough omega-3 through their diet. Omega-3 fats
are essential for pregnancy, found abundantly in seafood, and help support the brain and eye health of the fetus.However, pregnant women are generally advised to limit seafood intake to twice a week due to mercury and other pollutants in oily fish; this awareness has led some women to avoid fish altogether, which is a mistake.Nevertheless, studies show that pregnant women who consume 2-3 servings of oily fish per week meet the recommended omega-3 intake, which is very beneficial.
Eating
salmon
is a healthy diet for fetal growthfoods that promote fetal development5. Eggs:
Eggs are a complete food for health as they contain almost all the nutrients the body needs. One large egg contains 77 calories, high-quality protein, and fats, along with many vitamins and minerals.
Eggs
are an excellent source of choline, which is essential for many body processes including brain development and overall health.6. Broccoli and dark green vegetables:Broccoli and dark leafy greens like kale and spinach contain many nutrients important for pregnant women, including fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and
potassium.
Additionally, as mentioned earlier in the pregnancy section onSelMagz, broccoli and leafy greens are rich in antioxidants and contain plant compounds that boost the immune system and improve digestion.
Thanks to their high fiber content, these vegetables can also help preventconstipation, a common pregnancy issue. Consuming leafy greens also helps reduce the risk of low birth weight.
Increasing fetal growth with consumption ofgreen vegetablesfoods suitable for fetal development
7. Lean meats:Beef and chicken are good sources of high-quality protein. Moreover, lean beef is rich in iron, choline, and other B vitamins— all needed in higher amounts during pregnancy.
Iron is a vital mineral used by red blood cells as part of hemoglobin. It’s important for transporting oxygen to all body cells and greatly influences fetal growth and health.
8. Fish liver oil:
This oil is very rich in omega-3 fatty acids EPA and DHA, essential for fetal brain development and health. Fish liver oil is also high in vitamin D, which many people do not get enough of. It is especially beneficial for those who regularly eat seafood or do not take omega-3 supplements or vitamin D.
Low vitamin D intake has been linked to an increased risk of preeclampsia, a potentially dangerous condition characterized by high blood pressure, swelling in the hands and feet, and protein in the urine.
9. Berries:
Berries contain water, healthy carbs, vitamin C, fiber, and antioxidants. They generally have high vitamin C content which helps the body absorb more iron,Vitamin Cis also important for skin health and immune system function.
Berries have a relatively low glycemic index, so they shouldn’t cause a rapid increase in blood sugar. They are also good snacks because they contain water and fiber, offering flavor, nutrients, and minimal calories.10. Whole grains:Eating whole grains or oats can increase the calorie needs of pregnant women, especially in the second and third trimesters, which is common.Compared to refined grains, whole grains contain fiber, vitamins, and phytochemicals. Barley and quinoa also have good amounts of protein, which are important and beneficial during pregnancy.In addition,
whole grains
are generally rich in B vitamins, fiber, andmagnesium.All of these are often part of pregnant women’s diets.
11. Avocado:Avocado is one of the unusual fruits because it contains a high amount of unsaturated fats, along with high fiber, vitamin B (especially folate), vitamin K, potassium, copper,vitamin E
and vitamin C.
Because of its high content of healthy fats, folate, and potassium,
avocado
is a good choice for pregnant women. Healthy fats help develop the baby’s skin, brain, and tissues, and may help prevent neural tube defects.In fact, avocado has more potassium thanbananaand the potassium it contains may help reduce postpartum pain, which is a common side effect of pregnancy for some women.12. Dried fruits:
Dried fruits are generally high in calories, fiber, vitamins, and minerals. A piece of dried fruit contains the same amount of nutrients as fresh fruit, just without water and in a much smaller form.
So, in this section of healthy eating secrets during pregnancy onSelMagz, we point out that one of the benefits of dried fruits is providing a high percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.
Apricots are rich in fiber, potassium,vitamin Kand sorbitol, which act as natural laxatives and can help reduce constipation.
Datescontain fiber, potassium, iron, and plant compounds. Regular consumption during the third trimester may help relax the cervix and reduce the need for induction.However, dried fruits also have high amounts of natural sugars. Be sure to avoid those with added sugars.
13. Water:
During pregnancy, blood volume increases by about 1.5 liters or approximately 50 ounces, making hydration very important. Your baby needs everything, and if water intake isn’t increased, the body can become dehydrated.
It can also directly affect your baby’s health and growth. Since calorie and nutrient needs increase, it’s very important to choose healthy foods.Weight gainduring pregnancy is normal, but it should be done healthily. This benefits you, your baby, and your overall health after pregnancy.
This list should be a good start for having a healthy pregnancy.Foods for fetal growthFoods that promote fetal weight gainNutritious legumes during pregnancyStrengthening a weak fetus with legumes
Eating salmon during pregnancy
Nutrition for fetal weight gain
Eating vegetables during pregnancy
Beneficial foods for fetal developmentBeneficial foodsWeek-by-week fetal development
Week-by-week pregnancy
