Nutritious foods for pregnant women during Tet (Lunar New Year)

During Tet (Vietnamese New Year), mothers should not overlook the following foods to ensure optimal health.

The Lunar New Year is a time for people to meet, greet, and wish each other well. Accordingly, every family prepares plenty of delicious and visually appealing food to enjoy during the holiday and to entertain friends. However, for pregnant women, eating a lot isn't always good or healthy. So, what are some nutritious dishes that expectant mothers should eat during Tet? Let's explore some delicious foods that are good for both mother and baby.

Chicken

According to nutritionists, in addition to albumin and fat, chicken meat also contains vitamins A, B1, B2, C, E, acids, calcium, phosphorus, and iron. It is a high-quality food that is easily absorbed and digested by pregnant women.

Chicken is a brain-boosting food that reduces stress. The protein content and complex amino acids in chicken have a positive effect on the brain, uplifting spirits, reducing anxiety and stress, and also improving blood pressure and heart rate.

Egg

Chicken eggs are one of the most nutritious foods for women during pregnancy, beneficial for the nervous system and body development, improving memory, keeping the mind alert, and promoting liver cell regeneration.

Chicken eggs contain nutrients such as protein and choline, which are crucial for fetal brain development and reduce the risk of neural tube defects, such as spina bifida. However, to reap these benefits, pregnant women should eat eggs regularly, 3-4 eggs per week, and consume both the yolk and the white, as choline is found in the egg yolk.

Beef

Pregnant women need more protein during pregnancy (approximately 25 grams more per day) to support fetal development and maintain their own health. In addition, pregnant women also need to supplement their iron intake. Insufficient iron can hinder the baby's development and increase the risk of premature birth and low birth weight.

Mothers also know that iron is very important for pregnant women to form blood cells and prevent anemia. During pregnancy, the blood volume in the body increases (about 27mg/day), so pregnant women need to supplement lean meat in each daily meal.

In addition, beef is a rich source of vitamin B6, which aids in tissue and brain development in babies and reduces morning sickness in mothers; and vitamin B12, which helps maintain healthy nerves.

Seafood

Studies have shown that fish containing high levels of mercury can affect both mother and fetus. Farmed fish contaminated with certain toxins and PCBs – a type of carcinogen – are also not good for pregnant women. Pregnant women can eat salmon, sea bass, shrimp, catfish, cod, sardines, etc.

Crabs, clams, mussels, shrimp, etc., are all suitable for pregnant women. These seafood items contain negligible levels of mercury. Pregnant women should thoroughly cook these seafood items before consumption to avoid stomach aches and diarrhea during Tet (Lunar New Year).

Broccoli

It helps provide the body with fiber, lutein, zinc, and vitamin A. Additionally, broccoli contains calcium, vitamin C, and folate (a natural form of folic acid), which helps prevent birth defects in fetuses.

Celery

This vegetable is effective in preventing pre-eclampsia. Celery contains many rich nutrients such as carotene, vitamin C, nicotinic acid, and mannitol. In particular, some nutrients are more abundant in the leaves than in the stems, helping to cool the body, purify the blood, refresh the mind, promote urination, calm the nerves, and lower blood pressure. Pregnant women with high blood pressure who regularly eat celery may experience a reduction in blood pressure and a prevention of pre-eclampsia.

Sweet potatoes, sweet potato leaves

Sweet potatoes and sweet potato leaves are rich in vitamin B6, which helps reduce nausea in pregnant women in the early stages of pregnancy who often experience morning sickness, nausea, vomiting, loss of appetite, or aversion to food. Sweet potatoes are also a food that helps prevent high blood pressure during pregnancy.

Pumpkin

It helps prevent and treat high blood pressure and edema in pregnant women. The nutrients in pumpkin plants and fruits are abundant; pregnant women who eat pumpkin leaves, fruits, or flowers can not only promote the development of nerve cells in the fetus and enhance brain cell activity, but also prevent and treat high blood pressure and edema during pregnancy, promote blood clotting, and prevent excessive postpartum bleeding.

Apple

Apples are rich in nutrients, especially micronutrients, vitamins, and fruit acids. In addition, apples contain potassium and antioxidants that help prevent cancer and aging. The calcium content in apples is also higher than in other fruits, helping to neutralize excess salt in the body.

Apples not only have a pleasant aroma and sweet and sour taste, but they are also essential for the formation of bones and teeth in the fetus. Apples also help pregnant women prevent bone softening and constipation. In addition, the aroma of apples has a calming effect on pregnant women.

Plum

Grapes are one of the most delicious and healthy fruits. They are rich in potassium and sodium, phosphorus, calcium, and iron. Grapes even help the body in treating kidney disease, circulatory disorders, and liver problems.

Grapes also stimulate the digestive tract, acting as a diuretic and having a mild laxative effect, improving digestion. During pregnancy, eating fresh and dried grapes can significantly improve constipation, high blood pressure, and kidney problems.

Walnut

Among the most beneficial nuts for pregnant women, walnuts are the most significant. They contain a lot of vitamin C, more than a lemon or a Greek grape.

Walnuts help strengthen muscles during pregnancy and reduce fatigue for expectant mothers. In addition, walnuts boost the immune system due to their antibacterial properties.

Eating walnuts during the last three months of pregnancy enhances lactogenic synthesis, helping expectant mothers prepare for breastfeeding.

Grapefruit

Eating fresh grapefruit or drinking grapefruit juice is a great way for pregnant women to supplement their diet with essential nutrients. Grapefruit is a fruit with a sweet, sour, and refreshing taste, and it contains many beneficial nutrients.

Grapefruit is rich in vitamins C and B, beta-carotene, calcium, protein, iron, etc. Besides providing pregnant women with nutrients, quenching thirst, and serving as a light snack, grapefruit also has beauty benefits, promoting rosy skin and smooth, less falling hair (for better results, in addition to eating it, women should boil grapefruit peel and use the water to wash their hair).

Orange

Oranges are one of the fruits that contain a lot of vitamin C, vitamin A, calcium, and fiber... making them very nutritious for pregnant women. The limonoid in orange juice helps prevent cancer and has detoxifying and diuretic effects.

Orange juice is rich in calcium and vitamins, and pregnant women who regularly drink orange and grapefruit juice may help prevent osteoporosis and other related conditions.

Calcium is highly concentrated in orange peel. To maximize the calcium content in orange peel, pregnant women can eat it along with orange juice or sliced ​​oranges. This way, oranges are not only good for the mother but also for the fetus.

Because fresh orange juice is rich in calcium, folic acid, and potassium, it is very good for regulating and stabilizing blood pressure, making it quite safe for pregnant women with high blood pressure. However, pregnant women with digestive disorders should not eat too many oranges.

According to Alobacsi.vn