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During the first month of pregnancy, many women are worried about diet which’s good for their baby. Yes, it’s right. A mum-to-be should choose an intelligent list of foods to make sure the best development of her baby because this is the period that embryo starts to grow. What you consume these days affect directly to the formation of your baby with the beginning development of the brain, spinal cord, heart, and gastrointestinal tract.
Therefore, in this period, you should add more Vitamin B11 which helps prevent deformities, heart disease and cleft palate. You can get this Vitamin directly by using medicine with dosage: 0.4mg/day. Beside, Folic Acid is especially important because it is essential for the development of the brain, nerves and the fetus in general. Folic Acid could be synthesized through daily diet.
In this articles, Toplisttips will introduce you top 5 types of foods which are necessary for the first month of pregnancy. Let’s see:
5. Beans and Legumes
Beans and legumes are rich in proteins, potassium, calcium and lots of essential vitamins as well as folic acid. An average cup of beans can give you around 180 micrograms of folate, which is almost half of your total daily need. Keep in mind that green beans do not fall into this group. Raw beans and legumes are usually very hard and inedible, so cooking will be necessary.
The best cooking methods to preserve the nutrition are boiling or steaming. Be patient when you cook. Some beans, like black beans and kidney beans, can take more than two hours to cook unless you have a pressure cooker.
4. Dark Leafy Vegetables
Leafy vegetables are extremely nutrient dense with a load of essential vitamins, minerals, phytonutrients, and powerful antioxidants to help you maintain your body function. In terms of folic acid content, usually darker and leafier vegetables are more concentrated with folate. To really get the most folate out of your vegetables, some light cooking can be a good idea. This can help breakdown the vegetables and release the folate that is held within. For example, a cup of raw spinach gives you about 58 micrograms of folate, but a cup of lightly cooked spinach gives you about 260 micrograms of folate. Remember not to overcook them though. Folic acids are water soluble and very heat sensitive. Prolonged cooking time or exposure to high heat can significantly reduce the folate in your food. Some examples of folate-rich vegetables include spinach, asparagus, kale, broccoli, boy choy, beets and mustard greens.
3. Fortified Cereals and Breads
Read the nutritional panel on your breakfast cereal and your bread. Food producers often enhance the nutritional value of their product with proteins, vitamins and other nutrients. Some add as much as 100% of your recommended daily intake of folic acid per serving of cereal.
2. Citrus and Fortified Fruit Juices
Citrus fruits are naturally rich in folate. Having a medium-sized orange gives you 1/5 of your total daily need. If you choose to drink juices instead, read the labels to make sure they are fortified with extra folate.
Though they are high in cholesterol and saturated fat, animal livers are also extremely nutrient dense–especially when it comes to folate. One hundred grams of braise beef liver gives you as much as 70% of your daily folate need.
In addition to those mentioned foods which are rich in Folic Acid, 1st-month pregnant women also need to ensure the consumption of 4 main groups: carbohydrate, protein, fat, vitamins and minerals. Daily diet of pregnant women requires about 2,300 – 2.400 kccal/day of which 55% is carbohydrate, 20% is protein and 25% is fat.
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