Fruits and vegetables to fight the ailments of pregnancy

Fruits and vegetables for a healthy pregnancy

Ginger and fruits, against morning sickness

Its pungent taste may surprise you, but this exotic root is an effective and safe treatment for nausea or vomiting in the first trimester. It can be eaten fresh, sliced ​​or grated, at a rate of 10 g per day (a slice about 6 mm in diameter and 7 mm thick) or dried. In this case, 2 g per day is sufficient. But also fruits and vegetables rich in vitamin B6 such as garlic, peppers, avocado. Not to mention bananas and dried fruits (walnuts and hazelnuts).

Dried fruits, to stop constipation

Vegetables, rich in fiber, improve intestinal transit and therefore help fight constipation, but also hemorrhoids, which are common during pregnancy. 25-30g of fiber each day is recommended. They are mainly found in dried fruits (fig, coconut, pecan, apricots or grape). If you prefer fresh fruits or vegetables, stock up on red berries (raspberry, blackcurrant, redcurrant) or exotic fruits (passion fruit or guava) but also peas, leeks or celeriac, they are full of them.

Spinach and lettuce, for the fetal nervous system

Folic acid, also called vitamin B9, plays an essential role in the development of the nervous system of the baby. So, even before being pregnant, you can bet on the fruits and vegetables that contain the most. These are those with green leaves like the spinach, Brussels sprouts, broccoli or lettuce. On the fruit side, it is found in melon, mango, raspberries, bananas or oranges.

Against anemia: lentils

Iron needs are higher during our pregnancy, and iron deficiency can lead to anemia. Fortunately nature is well done, and to respond to the decrease in maternal reserves, the intestinal absorption capacity of iron increases. So now is the time to grab all the vegetables that contain them. Beans, chickpeas, lentils and (to a lesser extent) spinach, are the champions of this category. But we also find this trace element in dried fruits, such as cashews, almonds and grapes. On the other hand : we avoid drinking tea during meals, it decreases the absorption of iron. We rather abuse plants, rich in vitamin C, which increase its absorption by two or three.

For tonicity: citrus fruits and aromatic herbs

Vitamin C plays an essential role in our immunity and in the fight against infections. It is also the friend of iron and collagen, a substance which maintains the various tissues of the body (skin, bones, placenta). A lack of vitamin C can be avoided if you eat enough citrus fruits (orange, grapefruit, mandarin, etc.), kiwi, guava, blackcurrant, but also peppers or broccoli. We sprinkle his salads with aromatic herbs, which are rich, like the parsley or coriander !

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Against cramps: green and dried vegetables

Muscle cramps in the legs are common during pregnancy, especially in the last months. A diet rich in magnesium improves these inconveniences and to fill a deficiency, frequent during pregnancy. We have green vegetables, pulses (white beans, lentils, split peas) and walnuts, hazelnuts and almonds …