Buzz
Nutrition during pregnancy is extremely important as it not only determines the mother's health but also directly impacts the physical, intellectual, and visual development of the fetus. Many families, out of concern for the fetus, often have the habit of forcing pregnant women to eat a lot.
In fact, if pregnant women gain too much weight, it not only makes them lose confidence, but also makes it difficult to regain their shape after giving birth, and they also have to face many risks related to gestational diabetes, premature birth... How to choose the right nutrient-rich foods, 'for the baby rather than the mother' is always a concern for many pregnant women.
According to nutrition experts, there is no need to eat too much food, just enjoy 3 types of seeds below every day, pregnant mothers can maintain a reasonable weight, not intake too many calories while the fetus still receives a lot of essential fatty acids, vitamins, protein, and minerals to help develop the brain and physique.
1. Walnut
1kg of walnuts = 9kg of milk = 5kg of eggs = 4kg of beef
Walnuts are a popular snack in the West and are the king of nuts for pregnant women and children. Why Western mothers love eating walnuts, plus the reasons below, will make it hard for you to ignore:
– Nutritional value:
1kg of walnuts is equivalent to 9kg of milk or 5kg of eggs or 4kg of beef.
– Brain development for the fetus:
Walnuts are rich in linoleic acid and DHA - two essential substances for the development of the newborn's brain. In particular, the Omega 3 content in walnuts is 5 times higher than in salmon. Pregnant women who persist in eating walnuts every day, especially from week 26 onwards - the period when the fetal brain and retina develop the most - will help improve the baby's intelligence and memory very well.
– Baby's hair at birth will be thick, long, and shiny:
Phospholipids in walnuts enhance the hair cell development. Pregnant women who eat lots of walnuts not only nourish their blood but also promote the hair growth of the fetus.
– Enhancing fetal bone development
The fatty acids in walnuts are rich in natural antioxidants, along with minerals such as calcium, phosphorus, and zinc that can promote fetal bone development.
– Relieving constipation for pregnant women
Pregnant women who eat walnuts can reduce constipation because walnuts contain a large amount of oil. Walnut oil can soften stools, lubricate the intestines, and stimulate bowel movements.
– Skincare during pregnancy
Walnuts contain a large amount of vitamin E, a compound long known for its skin-beautifying effects, brightening the skin, and reducing wrinkles for women.
2. Almonds - one of the 'Four great nuts'
Along with walnuts, almonds are also considered one of the 'Four great nuts' that pregnant women cannot ignore. In addition to its delicious taste and richness in omega-3, calcium for bone and brain development in young children, almonds are also easily 'addictive' because:
- The high protein content in almonds helps the fetal weight develop excellently. Especially, the protein in almonds also helps pregnant women have good health to give birth easily and conveniently.
- Reducing the risk of premature birth due to its high magnesium content.
- The high fiber content in almonds helps pregnant women digest easily, reducing constipation.
- Folate in almonds is crucial for the formation of the baby's brain and central nervous system. Folate also helps protect the baby from neural tube defects.
3. Black beans
Not rare to find and even easily purchasable at local markets, supermarkets... but the nutritional value of black beans for pregnant women will surprise many. Black beans are rich in vitamin B1, B2, B12, iron along with 18 types of amino acids and 19 types of oils. Moreover:
- The protein in black beans is even 12 times more than milk, helping pregnant women easily get enough nutrients needed in a day without having to eat too much.
- Black beans are also rich in calcium and phosphorus which help promote the development of fetal bones, teeth, and brain shells.
- In addition, many studies have also shown that pregnant women with depression experience a significant improvement in mood after eating black beans.
