Pregnancy is a time when a woman's body changes more rapidly than ever. Along with meeting the increased calorie needs of her growing baby, pregnant women also experience cravings for different types of foods. A "Super Food" is a food that has extra function beyond normal nutrients. Eating super foods is important for pregnant women because doing so can help to boost the nutritional status of both her and the baby. Super foods may also be able to alleviate some of the uncomfortable side effects associated with pregnancy.
Kidney Beans
Kidney beans are considered a super food because they are an excellent source of protein, iron and fiber. According to the National Institutes of Health's Office of Dietary Supplements, or ODS, pregnant women need to consume about 27 mg of iron each day. Many pregnant women do not get enough iron, and this may cause fatigue and even sickness. One cup of kidney beans has 5.2 mg of iron, according to ODS. Dr. Steven Pratt of Scripps in La Jolla, California, states on his SuperFoodsRX website that beans can also help to regulate blood sugar and reduce cholesterol levels.
Whole Wheat Bread
Instead of making a sandwich with white bread, pregnant women should choose to use a super food: whole wheat bread. Whole wheat bread is a whole grain which, according to Fit Pregnancy, contains more vitamins, minerals and fiber than refined grains like white bread. Whole wheat bread is often fortified with folic acid, a nutrient that can help to prevent birth defects in babies, according to the Centers for Disease Control and Prevention. Whole wheat bread can also be used in making French toast or homemade croutons for salad.
Yogurt
Yogurt is another super food for pregnant women. It's naturally rich in protein, vitamin D and calcium. Calcium helps to strengthen the bones, so not getting enough of the mineral puts a woman's body at risk. The website Parents also states that the live bacteria cultures in yogurt may help to inhibit yeast infections from happening, which is common during pregnancy. Some pregnant women experience trouble digesting lactose in milk during pregnancy, but yogurt provides all the benefits of dairy with a low amount of lactose.
Broccoli
Although broccoli isn't a common craving for pregnant women, it can be enjoyable when prepared in different ways, such as with cheese on top. There are many benefits to eating broccoli during pregnancy. The website Parents explains that broccoli contains calcium, vitamin C and folate, another form of folic acid. Broccoli also contains fiber, which can relieve pregnant women of constipation, states the American Pregnancy Association.
References
- Parents: 5 Foods All Pregnant Women Need
- SuperFoodsRX: Beans-Overview
- Fit Pregnancy: Super Foods
- Centers for Disease Control and Prevention: Folic Acid
- National Institute of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Iron
- American Pregnancy Association: Pregnancy and Constipation
Member Comments