Ubermums: November 2013

Wednesday, November 20, 2013

"Some Veggies are more Equal than Others" ~ Top 5 Vegetables for a Pregnancy Diet

Re-quoting the famous Charlotte's Web quote, some veggies are truly more equal than others.

By making discerning choices of the type of vegetables in their diet, pregnant mums can maximize the amount of nutrients to benefit both mother and baby.

Here are our list of the top 5 Vegetables for pregnant moms:

1. Broccoli

This tree-like vegetable has earned its name as one of the super foods thanks to its high levels of vitamins A and C. They are also packed with folate, a vitamin which cuts the risks of birth defects; and calcium. Overall it can help in boosting the immunity of pregnant mums.

One cup (156g) of boiled broccoli has :
168% of Recommended Daily Value (RDV) of Vitamin C
276% of RDV Vitamin K
48% of RDV of Vitamin A
42% of RDV of Folate

Tasty Tips: Stir-fry broccoli with chicken or preferred meat with teriyaki sauce.

2. Carrots

What's up doc? Carrots are an excellent source of Vitamin A and beta carotene, which are so important for the development of baby's eyes, teeth and bones 1/2 cup (78g) of boiled sliced carrots will meet 266% of the RDV of Vitamin A.

Tasty Tips: Add sliced carrots into soups.

3. Dark Leafy Greens

We are spoilt for choices when it comes to dark leafy greens : Spinach, Bok Choy, Chye Sim, Kai Lan, to name a few. Most of the dark green leafy vegetables are naturally high in folate as compared to their paler counterparts. They are a pregnancy power food as they are packed with vitamins C and K , minerals iron (impotant for development of baby's blood cells) and calcium. Their high fibre content will also help prevent constipation which is quite commonly experienced during pregnancy. They also act as antioxidants in the body by removing free radicals from the body before they become harmful.

Tasty Tips: Stir fry with garlic and oyster sauce.

4. Avocados

Avocados are a tasty way of getting your vitamins as they are rich in folate, vitamin C and vitamin B6 (important for baby's developing brain an nervous system) and potassium. They also contain good fats in the form of omega-6 fatty acids, which will benefit your skin especially as the belly stretches during the pregnancy. One cup of avocado provides almost a quarter of your recommended daily intake of folate.

Tasty tip : Sliced together with salad greens.

5. Tomatoes

The humble tomato has been hailed as a wonder food. In addition to being rich in vitamins especially vitamin A and vitamin C,and iron, tomatoes contain carotene lycopene, one of the most powerful natural antioxidants which are believed to protect cell damage in the body.

Tasty tip: Add fresh chopped tomatoes to pasta sauce.