Inadequate Needs of Vegetables and Fruits for Pregnant Women

Eating a variety of healthy foods, such as vegetables and fruit for pregnant women, is the right step in supporting the growth and development of the fetus in the womb. So many variations of vegetables and fruits that can be consumed by pregnant women. You can take it alternately every day. Various vegetables and fruits for pregnant women can help meet a variety of important nutrients needed for fetal development.

Important Nutrition Needed by Pregnant Women

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

• Folic acid

Research has identified that folic acid plays a role in preventing babies with neural tube defects. Another function of this substance is as an important material used in the process of making DNA, producing chemical signals in the nervous system, and stimulating the formation of red blood cells. Pregnant women are advised to consume 400 micrograms of folic acid per day. There are also those who advocate 600-800 micrograms. No need to be afraid to consume too much, because excessive amounts of folic acid will be released through urine. In addition to green vegetables, papaya is a fruit for pregnant women as a high source of folic acid. Apart from food, pregnant women can get folic acid from prenatal vitamins.

• Iron

The recommended recommended daily dose of iron for pregnant women is 27 mg. Iron has an important role in various processes in the body. In red blood cells, there is a hemoglobin molecule that contains iron. Hemoglobin helps red blood cells deliver oxygen throughout the body. Adequacy of iron can prevent you from iron deficiency anemia. There are two types of iron, heme and non-heme. From vegetables, such as spinach, pregnant women can get non-heme type iron. Whereas heme type iron is obtained from meat and animal innards.

• Calcium

Many people think that calcium is only useful for teeth and bones, even though this nutrient is also important to support muscle and heart development. The fetus takes calcium from its mother's body. Therefore, pregnant women are advised to consume as much as 1,000 mg of calcium per day. Vegetables that can be a good source of calcium are 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 regulating blood pressure. Pregnant women are encouraged to consume as much as 2,000 mg of potassium per day. Fruits for pregnant women that are a source of potassium are oranges, bananas, avocados, watermelons, and melons.

• Magnesium

Magnesium is needed by the body for tissue repair, regulating blood sugar levels, and as an ingredient in the formation of bones and teeth. Pregnant women need magnesium as much as 300 mg per day. Pumpkin is a vegetable that contains a lot of magnesium.

Types of Vegetables and Fruits for Pregnant Women

There are some vegetables and fruits that are good for consumption by pregnant women, including:

• Spinach

As mentioned above, spinach is rich in iron and folic acid. In addition, these vegetables also contain vitamins A, C, and K. Spinach and various other green vegetables, such as kailan and mustard greens, can support the health of pregnant women.

• Broccoli

Besides containing calcium, important ingredients of broccoli are some substances that can help protect ourselves from cancer, namely beta carotene, indoles, and isothiocyanates. Broccoli can be processed by sautéing or boiling. Things to know, healthy nutrition in broccoli appears when these vegetables are cut. Allow broccoli that has been cut for five minutes, then cooked. Do not cook it too long so that the nutritional content is not lost.

• Papaya

Mixing papaya with honey and milk will be very good nutrition for pregnant women. However, you must ensure that the papaya consumed is ripe. Because, research shows, papaya is not yet fully cooked can contain latex substances that might trigger uterine contractions.

• Orange

You can make orange juice to get the benefits for pregnant women. Research shows that orange juice not only contains folic acid and vitamin C, but also potassium which can help prevent the risk of danger of pregnancy, such as high blood pressure.

• Mango

This fruit for pregnant women is rich in vitamins (A, B6, and C), so it is good for pregnant women. The calories it contains 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 suffer from gestational diabetes.

Vegetables and fruit for pregnant women are recommended to be consumed every day to get its benefits, with a dose of about 250-500 grams of vegetables and about 175 grams of fruit each day. Pregnant women are encouraged to vary and combine vegetables and fruit to get maximum benefits.