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List of nutritious foods for pregnant women and its benefits

Nutritious food for pregnant women is very influential on maternal health and fetal growth. Therefore, it is important for pregnant women to know the various types of nutritious food for pregnancy so that the fetus is conceived healthy.

When pregnant, keep the diet and stamina must be done. Especially when the age of pregnancy has entered the second trimester and third trimester. Pregnant women generally require an additional intake of 300 to 500 calories per day. However, mothers should pay attention to every type of food consumed. Therefore, if one of eating or lack of nutritional intake during pregnancy, will affect the development of the fetus.

Basically, good food for pregnant women contains high nutrition according to the needs of mother and fetus. However, it does not mean that all nutritious foods can be taken for granted by pregnant women without any restrictions. This is because there are some foods that are known to have high nutrition, but are not allowed to be consumed during pregnancy, such as raw eggs and meat, as well as dairy products that have not been pasteurized.

Nutritious Food for Pregnant Women

Pregnant women

Nutritional intake during pregnancy, both types and amounts, it needs special attention for all pregnant women. The need for various types of nutritional intake, will increase with the age of pregnancy. Here are some foods that can meet the nutritional needs of pregnant women, including:


Bananas contain vitamin B6 is good for pregnant women consumed in the first trimester, because it can reduce the nausea that is usually experienced in the first trimester of pregnancy. In addition, bananas are also rich in potassium which is useful for regulating fluid and electrolyte balance during pregnancy.


As pregnancy enters the second trimester, pregnant women are encouraged to consume avocados. Avocados are rich in fiber, vitamin K, vitamin C, folic acid, potassium, vitamin B6, and high fatty acids. This type of fat is needed pregnant women, because it helps the development of the brain, nervous system, and skin and baby tissue. Not only that, avocados are also high in potassium that can reduce leg cramps in pregnancy.


Pregnant women are also advised to consume citrus fruits. High nutritious food for pregnant women is rich in vitamin C, folic acid, and fiber. Almost 90 percent of the content in citrus fruit is water, thus helping pregnant women to meet the needs of body fluids. Lack of body fluids can cause fatigue. High content of folate in oranges can also help the brain and spinal cord development in the fetus, thus preventing the fetus was born defective.


Another fruit that is recommended for consumption during pregnancy is mango. Mangoes contain potassium, vitamin C, and high in vitamin A. Potassium in mango can help keep blood pressure and maintain fluids in the body. Meanwhile, vitamin A serves as an antioxidant, helping the immune system, vision and baby's nervous system. Mango also contains high fiber so it can prevent constipation or constipation in pregnant women

Sweet potatoes

Sweet potatoes are one of the most nutritious foods for pregnant women that are rich in vitamin A. Adequate vitamin A during pregnancy is essential for the growth of fetal cells and tissues. When pregnant, women are generally advised to increase intake of vitamin A by 10 to 40 percent of daily needs. However, Mother should be careful in taking vitamin A, especially in the form of high-dose supplements. If too much, vitamin A can cause fetal defects.


Peanuts, peas, and soybeans are some types of nuts that can be a source of folic acid, fiber, protein, iron, and calcium needed during pregnancy. These nutrients are very important for the health of the mother and the fetus, especially in the first trimester.


The first high nutritious food for pregnant women is broccoli. Green vegetables that resemble these frizzy hair have many of the nutrients needed during pregnancy, such as calcium and folic acid. In addition, broccoli also contains fiber, vitamin C, and high antioxidants that play to ward off free radicals and fight various diseases. Broccoli can also help the body absorb iron, help relieve constipation, and prevent babies born with low weight.


This one green vegetable is well consumed during pregnancy, especially for young pregnant women, because it has a high content of folic acid and iron. Consumption of foods containing high folic acid is needed early in pregnancy, as it can prevent the baby from having neural tube defects (defects in parts of the brain and spinal cord). In addition, folic acid is also useful to reduce the risk of preterm labor and preeclampsia. Complete the nutritional needs of mother Mother by increasing the consumption of green leafy vegetables, such as spinach.

Lean meats

Beef, chicken meat, and fish meat is a group of foods rich in protein content. In addition, there is also the content of iron as an important mineral useful in the formation of red blood cells. Red blood cells play an important role to deliver oxygen to all cells in the body. Therefore, pregnant women need more iron, because their blood volume also increases during the period of pregnancy, especially in the third trimester. Iron deficiency in the early and mid-gestation periods can cause anemia, which is at risk of causing the mother to deliver prematurely or low birth weight babies.


Salmon is one source of animal vitamins that must be included in the menu of high nutritious foods for pregnant women. Salmon contains omega-3 fatty acids needed by pregnant women, such as EPA and DHA, which are essential for fetal brain and eye development. Salmon also contains a good source of vitamin D for both mother and fetus. But keep in mind, pregnant women are advised to consume salmon that has been cooked first. Avoid consuming salmon in raw conditions, such as sushi and sashimi, because the risk of contamination of various types of bacteria that endanger the growth of the fetus. Not only salmon, other types of fish are also well consumed by pregnant women.

Dairy products

During pregnancy, Mother is required to consume foods and beverages that contain protein and calcium to meet the needs of the growing fetus. Dairy products, especially yoghurt, can be the right choice for the pregnant Mother. In addition, Mother can also consume other dairy products, such as cheese, on a regular basis. Milk can meet the needs of protein and calcium for mother and fetus. Meanwhile, probiotic dairy products, such as yogurt, may help reduce the risk of complications during pregnancy.


Eggs are one of the foods that are recommended for consumption during pregnancy, because it contains almost all the nutrients the body needs. Eggs contain calories, protein, fat, vitamins and minerals. In addition, eggs also contain choline, which is an important nutrient for brain health and fetal development. However, pregnant women should not eat half-cooked eggs, because the risk of carrying germs that can be harmful to the health of mother and fetus.

Dried fruits

Dry fruit contains fiber, calories, and various vitamins and minerals high. One dried fruit usually contains the amount of nutrients equivalent to fresh fruit, though without the water content and the smaller form. One of the recommended dried fruit is dates. Dates contain fiber, potassium, and iron. Regular consumption of dates in the third trimester helps widen the cervix and decreases the risk of induction during labor. However, Mother is not recommended to consume more than one serving of dried fruit per meal, because dried fruits contain high sugar.

Drink enough water

Water is one of the things that should be widely consumed during pregnancy. Because the blood volume of pregnant women will increase to 1.5 liters. Therefore, it is important to keep the body fluid balance well so as not to dehydrate. Symptoms of mild dehydration in pregnant women include headache, anxiety, fatigue, moods become chaotic, and feel weak. Drinking enough water can also help prevent constipation and urinary tract infections during pregnancy.

Taking care of nutrition during pregnancy is very important because it can support the health of mother and fetus. Lack of nutrients during pregnancy can increase the risk of miscarriage and the baby is born prematurely. Therefore, high nutritious foods for pregnant women described above are advised to always be present in the daily diet of Mother. During pregnancy do not forget to routinely consult a gynecologist to perform a pregnancy checkup

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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