Buzz
1. Salmon
During pregnancy, mothers-to-be should maintain a healthy diet, not only benefiting their own health but also providing nutrition for the baby. Incorporating dishes made from fish helps mothers stay healthy without worrying about weight gain; this lean meat is much better than red meats.
In salmon, there is very little of this type of fat, rich in omega-3 fatty acids, which are essential for the development of the human brain. The DHA in the unsaturated fatty acids of salmon plays an important role in the growth of brain cells and the central nervous system. Additionally, salmon helps stabilize the mood of pregnant women, reducing symptoms of depression, stress, irritability, etc. Vitamins B3, B6, B12 support the development of the nervous system and the retina of the baby.
2. Blueberries
Blueberries are a beloved fruit, juicy and packed with vitamins and minerals that promote overall health. Scientific research in Boston, Baltimore, and Baton Rouge (USA) has proven that blueberries are rich in antioxidants, omega-3 fatty acids, and high nutritional content, which are excellent for the brain.
This fruit also helps expectant mothers improve their health, enhance digestion, prevent constipation, and alleviate pregnancy-related forgetfulness. During pregnancy, hair loss and dull skin are common issues, but blueberries can help you achieve healthy skin and beautiful natural hair.
3. Various Seeds
Various seeds provide pregnant women with abundant nutrients rich in essential fatty acids, vitamin B, protein, and minerals, supporting the comprehensive formation and development of the fetus, particularly beneficial for brain development. Nutrition experts worldwide also advise pregnant women to consume various seeds regularly to maintain proper weight, sufficient nutrients, and not excessive calories.
Pregnant women should eat seeds such as: pumpkin seeds, almonds, peanuts, sunflower seeds, lotus seeds, pumpkin seeds, squash seeds, various types of legume seeds... The best choice is chia seeds, as they are rich in nutrients including omega-3, iron, potassium, fiber, phosphorus... Especially high in folate, also known as folic acid, to supplement red blood cells and prevent neural tube defects in the fetus, promoting a healthier and smarter fetus.
4. Pumpkin
Pumpkin is a food rich in vitamins A, B, C, beta-carotene, and antioxidants that help fight infection during pregnancy. It regulates cholesterol levels and maintains stable lipid levels during pregnancy. Its high iron content helps prevent anemia and low blood pressure in pregnant women.
Pumpkin is also rich in fiber to treat common constipation, and its zinc content helps the fetal brain develop well. Additionally, pumpkin contains substances that help pregnant women reduce stress, nervous tension, and depression. However, it should not be eaten excessively, with two meals per week being sufficient to avoid unintended side effects.
5. Eggs
Eggs are a food rich in DHA, lecithin, high-biological-value protein, vitamins A, D, B2, B6, B12, folic acid, choline, calcium, phosphorus, potassium, fats, especially omega-3, which are good for brain development, and iron to prevent anemia in pregnant women.
Eggs contain a lot of cholesterol, so eating too many is not good for health. Pregnant women should only eat 3-4 eggs per week, choosing eggs from known sources and thoroughly boiled.
6. Green Leafy Vegetables
Green leafy vegetables contain plenty of fiber beneficial for digestion, common constipation in expectant mothers, rich in vitamins and minerals to prevent rapid weight gain, promote beautiful skin, and support fetal development. Calcium and folate in green leafy vegetables are crucial for the baby's brain development, helping prevent defects such as spinal cord fractures.
Vegetables such as kale, spinach, broccoli, and bok choy contain zinc, manganese, fiber, and other vitamins that are beneficial for the health of expectant mothers and the development of the fetus.
7. Seaweed
Seaweed is rich in calcium, abundant in omega-3 fatty acids, vitamin B, and other essential nutrients for expectant mothers. Calcium, magnesium, and omega-3s play a crucial role in protecting a healthy cardiovascular system for pregnant women. Zinc and copper in seaweed help in the formation of connective tissues, synthesis of proteins, and transmission of nerve impulses in the fetal brain.
The high protein content provides energy for pregnant women and promotes comprehensive development for the baby. However, seaweed should be consumed properly and in recommended amounts. It's advisable to eat freshly cooked seaweed to avoid parasitic infections and limit consumption to two meals a week to prevent bloating.
8. Milk
Milk is undoubtedly an essential beverage for expectant mothers. It contains various nutrients such as calcium, iron, folic acid, vitamins, and also provides omega-3s, omega-6s, DHA, and ARA, which significantly support the formation and development of the fetal brain.
Drinking milk helps detoxify the body, soothes the digestive system to prevent constipation, reduces cholesterol levels in the blood, and maintains stable blood pressure for pregnant women. During the first trimester, pregnant women should consume skim milk, goat milk, or soy milk, which are rich in essential nutrients including folic acid, Vitamins A, B, C, D, E, lipids, and iron.
9. Beef
Beef is beneficial for expectant mothers due to the amino acids found in protein, which are considered structural compounds of cells in both the mother and the baby's body. Additionally, beef contains a significant amount of iron, preventing conditions such as dizziness, fatigue, pale skin, hair loss, sore throat, difficulty swallowing, loss of appetite, chest pain during pregnancy. High protein and amino acids help all cells in the mother's and baby's bodies develop well, aiding in digestion and food synthesis. Vitamin B12 and B6 build immunity for both the mother and the fetus.
However, pregnant women should consume beef properly and in moderation, avoiding raw or undercooked beef, rare steak, or raw beef fat. Because undercooked beef may contain parasites such as tapeworms and toxoplasma gondii, causing infections. It can pass through the placenta and have a detrimental impact on the fetus, including preterm birth, low birth weight, and fetal brain issues.
10. Seaweed
Not only rich in folic acid, choline, and omega-3; seaweed also contains a high amount of iodine to prevent slow nervous system development while supporting brain and spinal cord growth. Seaweed comes in various types with different flavors and textures for mothers to choose from, however, pregnant women should avoid hijiki seaweed - a brown seaweed containing high levels of arsenic that can cause poisoning.
Seaweed, also known as algae, is a commonly used term and lacks an official definition referring to organisms living in the sea. A type of seaweed can belong to one of several groups of multicellular algae without common ancestors such as red algae, green algae, and brown algae. Seaweeds can live in both saltwater and freshwater environments. They grow on coral reefs or rocky cliffs, or may grow deep underwater with sunlight exposure for photosynthesis.Seaweed is highly nutritious when dried, containing starch, fiber, protein, vitamins, and minerals. Nutritional analysis of seaweed shows that the vitamin A content is 2-3 times higher than that of carrots, calcium content is 3 times higher than that of cow's milk, and vitamin B2 is 4 times higher than that of eggs. Among these, the mineral iodine is of particular interest as it is essential for the body. It affects thyroid function, influencing human intelligence.
11. Fruits
In fruits, there are large amounts of vitamins, minerals, and water to supplement essential nutrients for the body. Vitamin C and antioxidants will prevent common colds, boost the immune system. Folic acid and potassium in fruits are anti-congenital defect agents for the fetus and aid in producing healthy blood cells.
Beta-carotene is essential for the development of fetal tissue and cells, vision, and the immune system. It also helps smooth digestion, treat constipation, promote urination, reduce edema, lower blood pressure, helping pregnant women regain balance in the body. It's advisable to eat a variety of fruits such as bananas, oranges, dragon fruit... especially pomegranates which help pregnant mothers relax and feel more comfortable, there's a folk belief that eating this fruit will make the baby have cute dimples as well.
12. Black Sesame Seeds
In addition to omega-3, black sesame seeds also contain large amounts of sesamolin and sesamin compounds, vitamin B, vitamin E, magnesium, iron, and other minerals that are excellent for the fetal nervous system cells, they also help sustain the development of the fetal brain. Black sesame seeds, commonly known as black sesame, is a type of seed widely used by Vietnamese people. It contains many vitamins, natural minerals, and organic compounds including calcium, iron, phosphorus, manganese, copper, zinc, fiber, thiamine, vitamin B6, folic acid, protein, and tryptophan…
Black sesame seeds contain many nutrients such as protein, lipids, carbohydrates, calorie energy, calcium, phosphorus, iron, and vitamins such as B1, Vitamin B2, niacin. They also contain folic acid, saccharose, pentose, melanin… Especially, the vitamin E content in black sesame seeds is very high, ranking first among all foods. In 100g of black sesame seeds, there are up to 5.14mg of vitamin E.
13. Sweet Potatoes
Sweet potatoes, especially yellow or carotene sweet potatoes, contain a lot of beta-carotene. This is a precursor to vitamin A, meaning it will be converted into vitamin A when entering the body. Vitamin A is not only good for the baby's vision but also strongly supports the development of the central nervous system. Eat sweet potatoes every day for your baby to be born smart, moms!
Although the leaves and young stems are edible, the starchy tuberous root is the most important and valuable product of sweet potatoes. In some tropical countries, it is a staple food. Along with starch, sweet potato tubers also contain plenty of dietary fiber, vitamin A, vitamin C, and vitamin B6. All varieties produce tubers with a sweet taste, more or less. Despite their sweetness, sweet potatoes are actually good for people with diabetes as preliminary animal studies have shown they support blood sugar stability and reduce insulin resistance.
14. Lotus Seeds
Lotus seeds are rich in protein, calcium, phosphorus, vitamins, and more, which nourish the mind, benefit the intellect, and support health. They are excellent for the nervous system and fetal brain development. Whether fresh or dried, lotus seeds are nutritionally rich. Therefore, even when it's not the lotus seed season, expecting mothers can still supplement their diet with this food by purchasing dried seeds. Lotus seeds are the seeds of plants belonging to the genus Nelumbo, typically Nelumbo nucifera, and play an important role in East Asian cuisine. They are sold as dried seeds or with the lotus pod intact for fresh consumption.
Lotus seeds are highly nutritious and have various medicinal properties, commonly used to nourish the body, calm the mind, and support pregnancy. During pregnancy, mothers should incorporate various lotus seed preparations into their diet to provide essential nutrients. These dishes are beneficial for both maternal health and fetal development.
100g of lotus seeds provide approximately 332 calories, 17 – 18g of protein, 63 – 68g of carbohydrates, 1.9 – 2.5g of fat. Additionally, they contain water (14%) and essential minerals for health: sodium, potassium, calcium, phosphorus, manganese. Moreover, this type of seed is rich in various B vitamins, especially thiamine (vitamin B1).
15. Apple
Another fruit that greatly benefits a child's memory in the future is the apple. With high levels of zinc, vitamins, carbohydrates, fats, fiber, and other trace elements, consuming apples is very beneficial for the fetal brain cortex development. Apples are nutritious and rich in antioxidants, phytonutrients, flavonoids, and fiber, making them good for everyone, including expectant mothers. One thing expectant mothers should note is to wash apples thoroughly under running water and peel them before eating to remove pesticide residues and parasites clinging to the apple skin. Additionally, expectant mothers should not bite/eat apple seeds, as they contain harmful cyanide.
Statistics show that apples contain a high amount of vitamin C, 7 times more than oranges, 0.5g of protein, 81kcal of energy, 21g of carbohydrates, 4g of fiber, 74IU of vitamin A, 159mg of potassium, 4mcg of folic acid, 0.106mg of vitamin B3... This is a very good type of fruit and pregnant women are advised to consume it regularly. Moreover, eating apples daily during pregnancy also helps boost immunity, prevent constipation, diarrhea, reduce oral diseases, prevent uterine contractions, and effectively prevent preterm birth.
16. Brown Rice
With its intact bran layer, brown rice is much better than white rice with high levels of vitamin B1, fiber, selenium, and antioxidants. Eating brown rice not only keeps mothers healthy but also benefits the brain development of the beloved baby in the womb. That's why mothers should often replace white rice with brown rice in their daily meals!
Brown rice is rice that is minimally milled and has not had its bran layer removed. It's no wonder that brown rice has been increasingly popular in recent years because it has been found to be more nutritious than white rice. According to calculations, every 100g of brown rice contains: 3g of protein; 2.5g of vitamin B1 and B2; 1.8g of vitamin E; 250mg of folic acid; 20mg of iron; 20mg of zinc; 15mg of phosphorus...
A sad fact is that in recent years, the rate of gestational diabetes in Vietnam has been increasing (>20%). One of the common reasons is improper diet during pregnancy. Many people have not been able to control the amount of sugary foods they consume. Experts believe that brown rice is a 'pregnancy-friendly' food with the benefit of helping to manage blood sugar effectively. Each nutrient in brown rice supports this function. The bran layer of brown rice reduces blood glucose levels and improves insulin synthesis. Carbohydrate complexes, hemicellulose, B vitamins, tocopherols, tocotrienols... all play a positive role in glucose metabolism in the pregnant mother's body.
