It is well-known that folic acid, cellulose and iron are essential nutrients for pregnant mothers and their fetuses and need to be constantly ingested from food. However, what you might not expect is that you can obtain these three nutrients at the same time by only eating chives. In addition, adding figs to the diet can increase calcium intake. Didn't you expect this? Now pregnant mothers come to understand the 8 unexpected super foods.
1. Figs
Serving Size: 1 cup dried figs (about 8)
Figs are the best source of calcium in non-dairy products. A cup of figs can provide about one-fourth of the calcium you need for a day. The mother's teeth may not be suitable for eating high sugar content foods, but the fig is an exception. It contains potassium, phosphorus, calcium on the mother's teeth is very beneficial, but also on the baby's teeth formation is critical.
After pregnancy, the blood volume of pregnant mothers increases, and the fetus's demand for iron also increases. Therefore, pregnant mothers are prone to iron deficiency anemia. Fig is also a good source of iron intake. A cup of cooked fig contains 3 mg of iron, which accounts for about 10% of the daily recommended intake of the human body. The same amount of figs can also provide 23 micrograms of vitamin K, which can promote blood clotting and bone formation. In addition, a cup of dried figs contains up to 5 grams of cellulose, and constipation mothers can try it.
Delicious Tips
If you don't like the texture of dried figs and seeds, try fresh figs, or use fig as a substitute for sweeteners and fats. In addition, you can put dried figs and the right amount of water into the blender so that you can make fig soup.
2. Chives
Serving Size: 2 tablespoons (chopped)
Chives are usually regarded as side dishes and ignored, but these tiny, mildly green onions are a good source of folic acid, iron, cellulose, vitamin C, vitamin B6, calcium, and magnesium. Folic acid is the most important nutrient in the first trimester. Lack of folic acid will increase the risk of fetal malformation. Two tablespoons of chopped fresh chives contain 6.4 micrograms of folic acid.
Vitamin C helps the body's absorption of iron, which also contains both nutrients. Each 2 tablespoons chopped fresh chives contain 3.5 milligrams of vitamin C and 0.1 milligrams of iron. In addition, the same amount of chives also contains 12 milligrams of magnesium, magnesium can alleviate the common symptoms of constipation during pregnancy.
Delicious Tips
Pregnant mothers can sprinkle some chives in salads and soups, or sprinkle them on your favorite dish. In fact, there are many ways to eat chives. You can also mix the chopped chives into the softened cream cheese and spread on bagels, biscuits, corn chips, or slices of bread. You can also stir it in sauce and enjoy it. .
Pinto bean
Serving Size: Half cup dry pinto beans
Pinto beans are one of the healthiest foods in the world. Half cupped beans contain 1 mg of copper (which fully meets the recommended daily intake of copper), 5 mg of iron (19% of the recommended daily diet), and 400 mg of phosphorus (accounting for the daily requirement More than half). Copper contributes to the formation of red blood cells. Iron is an important substance for the production of hemoglobin. Hemoglobin in red blood cells can transport oxygen from the mother's lungs to the fetus. The combination of phosphorus and calcium can ensure the normal development of the baby's bones and teeth.
Pinto beans are also rich in cellulose, and pregnant mothers need 28 grams of cellulose each day, while a pinto bean contains 15 grams of cellulose, and eating 2 can achieve a daily intake. In addition, in the early pregnancy, many pregnant women will appear nausea and vomiting, and a good way to avoid nausea and vomiting is to make pregnant mothers have a sense of fullness, high-fiber pinto beans can effectively help pregnant mothers suppress morning vomiting.
Delicious Tips
For pinto beans, the healthiest and most economical approach is to buy dried beans. First, soak beans in heated water for one night. If it is canned, wash it thoroughly to remove the salt before eating. Then, put a pinto of beans in a blender or a food processor and stir into milk. If you need to add liquid, you can put a little vegetable soup, and finally put it into the microwave oven and heat it to finish eating.
4. Leek
Serving Size: 1 cup (raw)
Although leeks are vegetables, their nutrients are equivalent to a comprehensive vitamin. Leek is a source of calcium from non-dairy products. A cup of leek contains 55 micrograms of calcium. Calcium is an essential nutrient for the growth of your baby's bones. It also helps pregnant mothers overcome the symptoms of irritability, insomnia and back leg pain that occur during pregnancy. In addition, a leek also contains nearly 60 micrograms of folic acid and 0.2 milligrams of vitamin B6 (10% of the recommended daily diet), allowing the body to effectively convert proteins, fats, and carbohydrates into energy and promote metabolism. There is also evidence that vitamin B6 can inhibit morning vomiting.
Not only that, a leek also contains 40 micrograms of vitamin K, 2 micrograms of iron, and 0.4 micrograms of manganese. Vitamin K has a blood coagulation effect that can enhance the health of the bones, and manganese is also helpful for the baby's normal bone development.
Delicious Tips
The leeks have a lighter scent and have a sweet taste. Pregnant mothers can use it when they vomit. If the stomach is sensitive and you cannot drink broth, you can pour chopped leeks, shiitake mushrooms, and chopped ginger into the broth. This will feel better. In addition, when preparing the leek, it is best to cut off the top and root, then cut the stem in half to thoroughly wash away all the hidden gravel, and finally cut into small pieces.
Artichoke
Serving Size: Medium Artichoke
Do you feel powerless? Try artichokes, because artichokes are a good source of iron and folic acid, and iron and folic acid can ensure the mother's physical fitness. The medium boiled artichoke contains 1 mg of iron (about 12% of the daily recommended intake) and 100 micrograms of folic acid. Folic acid helps the body's protein metabolism, but also the basic components of hormones and enzymes, allowing pregnant mothers more energy.
Pregnant mothers are easily constipated during pregnancy and need to add some fiber to their diet. Artichokes are the best source of supplemental fiber. Each artichoke contains about 10 grams of cellulose and is often used to alleviate the indigestion of pregnant mothers and other common pregnancy discomforts.
Delicious Tips
In fact, artichokes are also called artichokes and French lilies. Its “origin†is on the Mediterranean coast. It has unique tastes and a looming fragrance. In addition to canned food, artichokes can also be mixed with other vegetables to make salads. The taste is refreshing.
6. Pumpkin Seeds
Serving Size: Half Cup
As the uterus grows, the muscles of the back, abdomen, and hips also stretch. Eating enough protein in your diet helps your muscles better adapt to new changes. Adding pumpkin seeds to the diet increases protein intake because each pumpkin seed contains
5 grams of vegetable protein.
Pumpkin seeds also contain sodium, potassium, phosphorus, calcium, and other minerals that are beneficial to muscle health. The most important mineral for human health is zinc, and a cup of pumpkin seeds provides half of the zinc needed daily. One serving of pumpkin seeds contains more than 25% of the daily recommended intake. Magnesium allows pregnant mothers to quickly convert protein, fat, and cholesterol into energy. In addition, pumpkin seeds are also a source of vegetarian iron, and a cup of pumpkin seeds contains 2 milligrams of iron.
Delicious Tips
Research shows that roasted pumpkin seeds contain more protein, minerals, and fiber than raw pumpkin seeds. Pregnant mothers can buy some raw pumpkin seeds and bake them in the home oven. Before baking, pregnant mothers can first apply nut oil or olive oil to pumpkin seeds, place the pumpkin seeds on a single-layer baking tray, add ginger, garlic or chili seasoning, and finally bake it with 300 degrees Celsius to crisp.
7. Salmon
Serving Size: 142g Fish Fillet
99 grams of salmon contains 2 grams of EPA and DHA, the highest fish oil content in seafood. The mercury content of heavy metal pollutants in squid is very low, and pregnant mothers can use it with confidence.
Ingestion of DHA during pregnancy (intake of more than 2 grams per day) helps the brain development of the fetus. According to a study in the American Journal of Clinical Nutrition, newborns born to mothers who received more DHA showed better sleep patterns within 48 hours after giving birth, and pregnant mothers who received less DHA did not. Experts infer that the infant's sleep directly reflects the maturity of the nervous system, so the addition of fish in the diet contributes to the development and maturation of the fetal brain, but also help the mothers get enough sleep after childbirth.
Delicious Tips
If you have ever eaten squid, it may be marinated because it is the most common way to eat, and of course, it is also eaten with butter. But you can also buy fresh salmon at your local fish shop. The squid's thorns are soft and easy to remove. Western dishes are seasoned with white wine and lemon to barbecue or roast salmon.
8. Molasses
Serving Size: 1 tablespoon
You may not be interested in sweet and sticky molasses when you eat, but molasses has many nutritious values ​​you can't see. For example, rich in magnesium, manganese and vitamin B6, only one tablespoon of molasses contains one day 15% of the required manganese element.
Manganese is an important mineral that plays an important role in the development of the baby's bones. Vitamin B6 regulates the amount of water the body needs by keeping the balance of sodium and phosphorus in the body. Potassium also maintains the balance of water in the body. Ingesting sufficient amounts of vitamin B6 and potassium can reduce the swelling of the mother's feet and joints. Each tablespoon of molasses also contains 290 mg of phosphorus (8% of daily requirement) and 0.1 mg of vitamin B6 (7% of recommended daily intake).
Delicious Tips
When buying molasses, try to use organic and unvulcanized
This avoids pesticides and other chemical residues. Pregnant mothers can use it as a sweetener in oatmeal, ice-sand, yogurt or ginger tea, or they can smear bread or baked food.
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