Best and worst vegetables to eat during pregnancy
Just like there are foods that a pregnant woman must have while carrying, they are certain food items a pregnant woman must stay away from during the entire time of pregnancy as they might prove to be harmful to the unborn.
Eating the right vegetables during pregnancy can provide essential vitamins and minerals that help your baby in the womb and after birth. However, some vegetables might be risky during pregnancy.
Benefits of Vegetables during pregnancy
The best vegetables during pregnancy offer plenty of fiber and other nutrients. A healthy diet makes it easier to avoid nutritional deficiencies and gestational diabetes.
Benefits of vegetables during pregnancy include:
• Reduce the risk of developing anemia
• Healthy birth weight for the baby
• They help in strengthening the immune system
• They prove beneficial for erasing constipation.
• Blood pressure within appropriate levels.
Best vegetables to eat during pregnancy
√ Asparagus – contains vitamins A, C, E, and K, as well as fiber and foliate
√ Bell peppers – an excellent fiber source
√ Broccoli – is a good source of fiber, as well as folate and vitamins C and K
√ leafy greens like spinach, mustard, chard, lettuce, or kale an excellent sources of fiber, folate, and carotenoids
√ Green peas– they are rich in vitamins C and K as well as fiber
√ Beetroot – they are high in vitamins and fiber. They also help in protecting the immune system
√ Parsley– they are high in protein, vitamin E, and riboflavin
√ Tomatoes – rich in vitamins C and K, and biotin.
√ Summer and winter– an excellent source of protein, fiber, folate, and vitamins A, C, and K
√ Yams or sweet potatoes – good source of vitamins A, B, and C
See your doctor find out other vegetables that may be beneficial for you and the incoming baby.
Vegetables to avoid while pregnancy
Vegetables can be of great help to pregnant women, however, they are some vegetables that might be dangerous to them. All of these items carry the risk of exposure to bacteria that can harm your baby.
× raw or undercooked sprouts and greens including mung bean, clover, and alfalfa.
Green and sprouts greens are generally great food to add to the diet as they contain large amounts of fiber and nutrients. However, some greens and sprouts may contain bacteria, such as salmonella or E. coil which can cause infection.
× Raw radishes
The association with eating raw radishes is that raw vegetables can be contaminated with bacteria that can lead to serious illness.
× Prepackaged salad mixes
Eating pre-packaged or pre-packed salad, including lettuce, is not advised during pregnancy because of the increased risk of listeria contamination in these foods.
× Any unwashed produce
Unwashed foods are not good for pregnancy as they may. Toxoplasma, a parasite that can be found on unwashed fruits and vegetables, can be particularly harmful to a pregnant woman and her unborn baby.
× salad bar items
Salad bars, where the greens and toppings, sit out are quite risky.
While the is still chilled, usually with hidden tubs of ice under the salad bar, Listeria can survive the refrigeration, and infection is the biggest concern.
Tips on how to add vegetables to your meal
• cook onions, peppers, and zucchini together for a vegetable kabob meal.
• create a fresh Mediterranean garden salad with lettuce, sweet peas, peppers, and cherry tomatoes.
• Try mixing up different vegetables and eating them in a sauce. You’ll be able to focus more on the sauce and less on the vegetables which you don’t care for.
• It’s really important to wash vegetables before use. Remaining soil after the harvesting or residue can be harmful to both you and the child. Even if the vegetables you eat are organic, washing them before consumption is a good habit.
• Create a vegetable melt by adding asparagus, mushrooms, and peppers to toasted cheese bread.
Disclaimer:
Always make sure you are in touch with your pregnancy care doctor about your diet, especially if there is anything you are unsure about. Erring on the side of caution is always a safe strategy.
