9 foods for a healthy pregnancy
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9 foods for a healthy pregnancy!

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Vegetables and legumes, for transit against cramps

Vegetables and legumes are foods that should not be forgotten during your pregnancy. In addition to being high in fiber, they are packed with vitamins. They also contain calcium of good bioavailability, potassium and magnesium to fight against cramps, which are often frequent and bothersome in pregnant women. Red or white beans, chickpeas, lentils are yours! Note that flageolet beans, broad beans or beans are easily found pre-cooked in cans or frozen, it’s practical and they keep all their interesting nutrients. There are also pasta made from legumes, or chickpea flour, excellent for making pancakes or incorporating into pie dough.

Eggs, rich in protein and choline, whose needs are increased during pregnancy

We often tend to forget them, but eggs are excellent for varying your animal protein intake. They contain in particular essential amino acids, contain vitamins of group B, in particular choline whose needs are increased during pregnancy. Choline is beneficial for the brain development of the fetus and is particularly interesting for your strongly stressed spine at this time.  On average, an egg provides you with 125 mg of choline, knowing that you need at least 450 mg/day to cover your needs. Good to know, isn’t it? We also offer you a gourmet recipe for egg cream and spices  , to delight you with a gourmet and healthy dessert.

Meat products to avoid pregnancy anemia

Meats should be part of your diet. In addition to providing you with proteins of good biological value with all the essential amino acids, they contribute to covering your needs in iron, choline, and group B vitamins. Meat contains iron with a good coefficient of absorption, which prevents anemia. Several studies have shown that poor iron status during pregnancy can increase the risk of preterm delivery. In general, favor white meats over red meats, which are often fattier.

Proteins, Calcium, Phosphorus, Magnesium, Group B Vitamins, Zinc… dairy products play an active role in covering your needs as a future mother. For example, you can accompany a glass of semi-skimmed milk with some nuts or a plain yogurt with one of our gourmet bars for a snack. Good to know: fermented yogurts enriched with probiotics in particular have benefits for the balance of your microbial flora and have beneficial effects on constipation.

Oleaginous fruits to avoid pregnancy cravings

To cover your daily needs, almonds, walnuts, hazelnuts or even unsalted pistachios consumed in reasonable quantities are your health allies. They provide you with fibre, magnesium, antioxidants and Omega-3 polyunsaturated fatty acids. Think about it for your snacks and pregnancy snacks.

Walnut oil, a cocktail of antioxidants

Walnut oil is a real cocktail of antioxidants particularly suitable for pregnancy. It is notably one of the richest oils in Omega 3 (11.9 g/100 g). To take advantage of all its benefits, eat it raw by incorporating it, for example, into your raw vegetable salads. Preferably choose an oil from organic farming, extra virgin, and cold pressed.

Avocado, for transit and cardiovascular health

The avocado, this oleaginous stone fruit, considered a “fatty food” and sometimes banned from your diet based on received ideas. However, it is excellent for your health, in all trimesters of pregnancy, also for young mothers and nursing mothers.  Know that the avocado is also a very digestible food that promotes intestinal transit since it is a source of fiber. However, the transit can be slowed down during pregnancy. It will also be beneficial to you because of its antioxidant action (Vitamin C) and its vitamin B9 content, but also in Potassium. So don’t be apprehensive if you want avocado, it’s a food that helps cover your needs.

Fish liver oil rich in EPA and DHA

It has also a good balance in EPA and DHA. It is particularly interesting if you do not eat fish at all, 1 tablespoon meets your needs in Omega 3, Vitamin D and Vitamin A.

Here is a non-exhaustive list of some foods to add to your menu as often as possible to live well your pregnancy or your postpartum. Pregnancy is an ideal time to adopt good reflexes in the composition of your menus. But above all, don’t forget to listen to your body and your needs, and don’t be afraid to allow yourself a few pranks that are so beneficial for morale…

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