Various Vegetables for Pregnant Women to Have Fetus and Healthy Content

During pregnancy, you are required to eat foods that are full of nutrients to support fetal development. One type of nutritious food is vegetables. Here are some vegetable choices for pregnant women that you can add to your daily diet. Vegetables are so important for pregnancy, because they contain many nutrients that are beneficial for pregnant women and the fetus, such as folate, potassium, vitamin C, and beta carotene. In addition, the abundant fiber content in vegetables can prevent you from being exposed to problems often experienced by pregnant women, namely constipation and hemorrhoids.

Vegetables are recommended for pregnant women

Pregnant women need to meet the nutritional needs of a variety of diverse food intake. Although pregnant women are strongly encouraged to eat vegetables, but pregnant women should not eat raw vegetables because it can be risky to carry germs. Here are the types of vegetables for pregnant women that you can consume:

• Broccoli

These vegetables contain antioxidants that are good for the body. Not only that, the calcium and folate content in broccoli also you should not ignore. Because both of these substances can support the development of fetal bone and brain. To get nutrients in broccoli, it is recommended not to boil it for too long. Boiling broccoli can reduce the nutrients contained in it. It's better to cook broccoli by steaming it for three and a half minutes.

• Peas

During pregnancy, you need a variety of nutrients to support fetal development, such as protein, vitamin A, vitamin C, iron, and folate. However, you do not need to worry because of the variety of nutrients you can get from peas. In order for the content of peas to remain unchanged, it is recommended to store green beans in the refrigerator after you buy them.

• Spinach

Spinach contains a lot of nutrients that are good for health, such as vitamin A, vitamin B, vitamins, C, and vitamin K. In addition, there are also iron, calcium, magnesium, potassium, fiber, and do not miss antioxidants.

• Tomato

High antioxidant substances, such as lycopene, you can get from eating tomatoes. Antioxidants are needed by the body to ward off free radicals. In addition, tomatoes also contain vitamin C which is very important for the development of fetal bones and teeth. Efficacy of tomatoes will be much more pronounced when cooked into a sauce or eaten with a little oil.

• Sweet potato

Sweet potato is one of the healthiest foods for pregnant women because it contains high vitamin A and C. Vitamin A itself is very important to support the growth of cells and tissues in the fetus.

Other types of vegetables for pregnant women that are good for consumption are lettuce, turnips, mustard greens, carrots, pumpkin, cauliflower, and dark green leafy vegetables. So that vegetables for pregnant women are not forgotten from the daily food list, always provide vegetables in the refrigerator. This will make you always remember to eat vegetables, while making it easier for you to prepare a cooking menu.

Processing and Serving Vegetables

To spoil the tongue, you can process vegetables by baking and giving herbs to the spices. In addition, you can also mix it with fruit, serve it with mayonnaise, or make a vegetable omelette. But before you serve vegetables for pregnant women, you should know in advance how to process raw vegetables so that you avoid food poisoning or other hazards that might occur.

• Wash the vegetables that you want to process first, until they are completely clean. Dirt and soil that often attaches to vegetables is very dangerous for pregnant women and their fetuses.
• Washing vegetables can be done by rubbing all parts of the vegetables under running water. Cut the vegetable parts that look damaged.
• Do not clean vegetables with soap or detergent.
• Wash your hands and all kitchen utensils that you want to use thoroughly before processing vegetables.
• Use different cutting boards to process raw vegetables and meat, this aims to avoid bacterial contamination.

The thing to remember, the vegetables that you have bought should be stored in the refrigerator immediately and cooked in the right way. It is intended that vegetables for pregnant women avoid bacterial contamination that can harm pregnancy and your fetus.