Bringing a new life into the world is an exciting process that necessitates a look of your dietary intake. Contrary to popular belief, you do not need to overeat during pregnancy. Whether you entirely avoid certain foods or have a strong desire for others, the food choices you make are crucial to a healthy pregnancy and the development of your baby. Research suggests that what you eat during pregnancy has an impact on what your child loves to eat later in life. If you are keen on a normal delivery, there are some foods you can add to your diet for a more painless delivery.
1. Fatty Fish
Omega-3 fatty acids and protein are abundant in salmon and cod. They are beneficial to the heart and aid in the development of the embryonic brain. Docosahexaenoic acid (DHA), an omega-3 fatty acid that is a fundamental structural component of the human brain, cerebral cortex, skin, and retina, is abundant in salmon. Calcium and vitamin B12 are also found in salmon. Wild salmon is better than farmed salmon since it has higher nutrition, fewer levels of pollutants, and is healthier for the environment.
2. Green Leafy Vegetables
Palak, Malabar spinach, fenugreek leaves, drumstick leaves, mint, curry leaves, coriander, amaranth leaves, beet leaves, celery, lettuce, cabbage, and cauliflower are some examples of the greens that you could add to your diet while pregnant. You can use some of these to make chutney, soups, or spreads to be eaten with your regular food. Vitamin K, which is found in green leafy vegetables, has been found to play an essential role in the prevention of osteoporosis, arthritis, and diabetes.
3. Iron Rich Foods
Your blood supply might rise by up to 50% during pregnancy. This means your body needs to produce more red blood cells and this is what iron helps to do. Even if you have added iron supplements, you can include certain foods that are rich in iron to your diet. Doing so will also aid in a normal delivery. Fully cooked meat, poultry, salmon, sardines, trout, cod, and light tuna are all good sources of iron. Some of the plant-based foods that have a healthy dose of iron are beans, lentils, spinach, kale, and broccoli.
Milk and soy milk are important sources of calcium and protein for pregnant women and should be included in your diet. Calcium is especially important during pregnancy because it helps in the strong development of your and the baby’s bones. If you can’t digest dairy, you can get calcium from foods like collard greens, spinach, turnip greens, kale, and bok choy.
Water carries nutrients to the fetus through the blood cells. So, it’s important to drink plenty of water to stay hydrated. A basic rule of thumb is to drink 8 to 10 glasses of water every day. This may differ from person to person, depending on your body type, size, and other factors. Dehydration can cause pre-term labor contractions, so staying hydrated is critical especially during the last trimester. Water also keeps your pee diluted, avoids bladder infections, and prevents constipation.
If you’re heading into a normal delivery, it is a good idea to ask your gynecologist about painless delivery options.