Enough Vegetables and Fruit Needs for Pregnant Women

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

So many variations of vegetables and fruits that can be consumed by pregnant women. You can take them daily. Various vegetables and fruits for pregnant women can help meet the various essential nutrients needed for fetal development.

Enough Vegetables and Fruit Needs for Pregnant Women

Important Nutrition Needed by Pregnant Women

During pregnancy, you need nutrients that are not only needed by your body, but also required by the fetus in the womb. Common nutrients that pregnant women need are protein, carbohydrates, fats, vitamins and minerals as well. Here are other important nutrients you need during pregnancy.

  • Folic acid
    Research has identified that folic acid plays a role in preventing infants from developing neural tube defects. Other functions of this substance are as important ingredients used in the process of making DNA, producing chemical signals within the nervous system, and stimulating the formation of red blood cells.

Pregnant women are advised to consume folic acid as much as 400 micrograms per day. There are also those who advocate 600-800 micrograms. Do not be afraid to eat too much, because the amount of excessive folic acid will be excreted through the urine. In addition to green vegetables, papaya is one of the fruits for pregnant women as a source of high folic acid. Apart from food, pregnant women can obtain folic acid intake from prenatal vitamins.

  • Iron
    Recommended daily dose of iron recommended for pregnant women is 27 mg. Iron has an important role in various processes in the body. In red blood cells, there are iron-containing hemoglobin molecules. Hemoglobin helps red blood cells deliver oxygen throughout the body.

Adequacy of iron can prevent you from iron deficiency anemia disease. There are two types of iron: heme and non-heme. From vegetables, such as spinach, pregnant women can obtain non-heme iron. While the type of iron heme obtained from meat and animal offal.

  • Calcium
    Many people think that calcium is only useful for teeth and bones, but this nutrient is also important to support the development of muscles and heart. The fetus takes calcium from its mother's body. Therefore, pregnant women are encouraged to consume calcium as much as 1,000 mg per day. Vegetables that can be a good source of calcium is broccoli.
  • Potassium
    In the body, these substances play a role in supporting the function of muscles, nerves, and cells. This substance also plays a role in maintaining fluid balance and regulate blood pressure. Pregnant women are advised to consume potassium as much as 2,000 mg per day. Fruits for pregnant women who are a source of potassium are oranges, bananas, avocados, watermelons, and melons.
  • Magnesium
    Magnesium is required by the body to repair tissues, regulate blood sugar levels, and as an ingredient in bone and tooth formation. Pregnant women require about 300 mg of magnesium per day. Pumpkin is a vegetable that contains lots of magnesium.

Types of Vegetables and Fruits for Pregnant Women

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

  • Spinach
    As mentioned above, spinach is rich in iron and folic acid. In addition, this vegetable also contains vitamins A, C, and K. Spinach and other green vegetables, such as kailan and mustard, can support the health of pregnant women.
  • Broccoli
    In addition to containing calcium, an important content of broccoli is some substances that can help protect ourselves from cancer, namely beta carotene, indoles, and isotiocyanate. Broccoli can be processed by means of pan-fried or boiled. Things to know, healthy nutrients in broccoli appear when these vegetables are cut. Let stand broccoli that has been cut for five minutes, then cooked. Cook it too not too long for the nutritional content is not lost.
  • Papaya
    Mixing papaya with honey and milk will be a very good nutrition for pregnant women. However, you should make sure that the consumed papaya is cooked. Because, research shows, a fully immature papaya may contain latex substances that may trigger uterine contractions.
  • Citrus
    You can make orange juice to get the benefits for pregnant women. Research shows 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
    Fruit for pregnant women is rich in vitamins (A, B6, and C), so good for pregnant women. The calories they contain can help meet the needs of pregnant women in the third trimester. Moreover, mangoes contain natural sweeteners. That way, this fruit is a good choice for a snack. However, you are advised to avoid this fruit if you have gestational diabetes.

Vegetables and fruits for pregnant women are recommended to be consumed daily to get the benefits, with a dose of about 250-500 grams of vegetables and about 175 grams of fruit per day. Pregnant women are encouraged to vary and combine vegetables and fruits to benefit maximally.

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