5x this is what you should eat when you are pregnant
If you're pregnant or know someone in your surroundings who is expecting a baby, conversations often revolve around what you shouldn't eat during pregnancy. For nine months, you can wave at that perfectly medium-cooked piece of beef, slurping oysters is also off the table, and you can't even write that best sashimi on your belly.
But just like with diets (hate that word by the way), I actually find it much more enjoyable to look at what you can eat or what you should even eat to get through the nine months as well and healthily as possible. The idea that it should be particularly healthy and rich in vitamins is a logical thought, but which vitamins are extra important and above all: where can you find them?
Folic acid
Are you not pregnant yet but is there already some activity down there? Then it might be wise to start taking folic acid (vitamin B11). By taking 400 mg of folic acid daily, you reduce the risk of conditions such as spina bifida and cleft lip. Folic acid plays an important role in the production of red and white blood cells and thus also in the growth of your little one's body.
How do I get it in?
By taking broccoli, spinach, kale, or a supplement. te nemen.
Vitamin D
The necessary dose of vitamin D is good for both you and the baby. You both need it for maintaining strong bones and teeth and for promoting calcium absorption. Additionally, it can help if you're experiencing some mood swings during those nine months.
How do I get it in?
Regularly taking a nice walk when the sun breaks through is great, but since that can be quite a challenge during these gray days, reaching for a jar of this or that won't hurt either. Vitamin D is a fat-soluble vitamin, an extra drizzle of olive oil over your salad or an egg on the side promotes the absorption of this vitamin.
Calcium
Also, having that glass of milk or bowl of yogurt at breakfast does your body and baby a great favor. Calcium is a mineral that your body primarily needs for building and maintaining healthy bones and teeth. Besides being good for blood clotting and your hormonal balance, it helps with your baby's cell growth.
How do I get it in?
You mainly get calcium from dairy products like milk, yogurt, and cheese. Prefer no dairy? You can also get your daily dose of calcium from green leafy vegetables, nuts, and legumes.
Fatty fish
Fish contains important fatty acids for the development of your baby's brain and eyes. A piece of fresh salmon, mackerel, or a herring (with a sour bomb) can be on the menu twice a week. Fatty fish also contains vitamin D. However, it is important to cook your fish well due to the listeria bacteria. Unfortunately, sushi, tuna steaks, and smoked salmon cannot be on your plate for now.
How do I get it in?
So by having a fatty fish.
Iron
We women tend to have a tendency to be iron deficient. Especially during your pregnancy, it is important to get enough of this mineral to avoid feeling weak, tired, and listless.
How do I get it in?
Eating a good slice of whole grain sourdough with a spread of hummus or apple syrup, a handful of dried apricots, well-done steak (so not medium rare unfortunately), a piece of chicken, or a fried egg. Combine this with some red bell pepper or a head of broccoli (because of vitamin C) and the absorption is further enhanced.
