When you are pregnant, it is important that you eat essential vitamins and minerals to help your baby grow and develop. Soups can be healthy and nutritious meals, providing you and your baby with important vitamins without loading you up with fat grams or calories. In order to get the most health benefits, choose soups that contain vegetables, lean meats and legumes.
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This Italian staple is also a healthy and filling meal. Minestrone soup usually contains carrots, tomatoes, cabbage, onion and garlic, along with white beans, chickpeas and pasta, which are high in thiamine. Thiamine is an important nutrient while you are pregnant because it regulates the nervous system and can help to raise energy levels. Carrots contain beta-carotene and vitamin A, which can help bones and teeth grow. Cabbage is a good source of vitamin B-6, an important vitamin for red blood cell production. The soup also is high in antioxidants, which protect tissue from damage and promote a healthy immune system.
Black Bean Soup
The main ingredient in black bean soup is black beans. Black beans are high in fiber, which helps your digestive system work properly. Eating a diet high in fiber is also important while you are pregnant. Constipation is a common complaint of pregnant women, and fiber can relieve its symptoms. Black beans also contain thiamine. Legumes, such as black beans, are high in protein. Protein is necessary for amino acid production and helps to repair cells.
Miso soup is a traditional Asian soup made from miso, a fermented soybean. Soybeans are high in protein and fiber, two nutrients that are helpful in pregnancy. Miso also contains omega-3 fatty acids, which are essential for early neurological and vision development in your baby. This soup also contains wakame seaweed and kale, which are high in a number of essential vitamins and minerals crucial for your baby’s development, including calcium and iron. Iron helps to prevent low birth weight and premature delivery.
Traditional vegetable soup can be a healthy soup to eat if you are pregnant. Certain vegetables are more beneficial to you and your baby, so consider making your own vegetable soup to add these vegetables. If you add spinach to your vegetable soup, your soup will be even healthier. Spinach is high in many important nutrients, including vitamin E and calcium. Bell peppers are very high in vitamin C, an antioxidant that helps your body absorb iron and boosts your immune system. Broccoli contains folic acid, which helps to support the placenta and may prevent certain birth defects.
- American Pregnancy Association: Essential Nutrients and Vitamins for Pregnancy
- Medline Plus: Dietary Fiber
- KidsHealth.org: Eating During Pregnancy
- Women to Women; Nutritional and Health Benefits of Soy — What’s in a Bean?; Dixie Mills
- Columbia University Integrative Therapies: Miso Soup
- Health Mad; The Amazing Health Benefits of Wakame Seaweed; Kristie Leong
- American Pregnancy Association: What are Omega -3 Fatty Acids?