7 Best Foods To Eat During Monsoon If You’re Pregnant | TheHealthSite.com – TheHealthSite

VERIFIED By Dr Sapna Raina, Clinical Lead & Senior Consultant – Obstetrics & Gynaecology, Narayana Health City, Bangalore

Ensuring a varied and nutrient-dense diet during monsoon supports the expectant mother’s health and promotes optimal fetal development.

As the monsoon kicks in, the increased humidity and potential for waterborne diseases make it crucial to choose the right foods that boost immunity and provide essential nutrients for both mother and baby. Here are 7 of the best foods for pregnant women during the monsoon season and tips on devouring them for maximum benefit:

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1. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits boost immunity, aid in iron absorption, and are rich in Vitamin C. Consuming one orange or a glass of lemon water in the morning can help kickstart your day with a vitamin boost. Ensure fruits are washed thoroughly to avoid contaminants.
2. Spinach: Spinach is high in folic acid, iron, and calcium, essential for fetal development and preventing anaemia. Incorporate a cup of cooked spinach into your lunch or dinner. Cooking spinach reduces oxalates, enhancing calcium absorption.
3. Yoghurt: Yoghurt provides probiotics, which promote gut health and boost immunity. A bowl of plain yoghurt with a drizzle of honey can be a great mid-morning snack. Avoid flavoured yoghurts with added sugars, and ensure they are pasteurized.
4. Sweet Potatoes: Sweet potatoes are rich in beta-carotene, which the body converts to Vitamin A, which is crucial for fetal development. Bake or steam a medium-sized sweet potato and have it with lunch or as an evening snack. It provides dietary fibre, aiding digestion.
5. Lentils: Lentils are a powerhouse of iron, folate and protein. Include a bowl of lentil soup or dal in your lunch or dinner. Dousing lentils before cooking can decrease cooking time and improve nutrient absorption.
6. Almonds: Almonds are rich in magnesium, healthy fats and Vitamin E. Consuming a handful (about 23 almonds) as a mid-afternoon snack can provide sustained energy. Douse almonds overnight to enhance nutrient absorption and digestibility.
7. Ginger: Ginger helps combat nausea and has anti-inflammatory properties. Add a few slices of ginger to your morning tea or incorporate it into soups and stews. Limit intake to avoid gastrointestinal discomfort.

Consumption Tips

1. Breakfast: Start with citrus fruits and ginger tea to boost immunity and alleviate morning sickness.
2. Mid-morning Snack: Opt for yoghurt with honey or a handful of soaked almonds for sustained energy.
3. Lunch: Include cooked spinach and a bowl of lentil soup to ensure a nutrient-rich meal.
4. Evening Snack: Enjoy a baked sweet potato to provide essential vitamins and keep hunger at bay
5. Dinner: Incorporate another serving of spinach or a different leafy green along with lentils for a balanced meal.

Conclusion: Ensuring a varied and nutrient-dense diet during monsoon supports the expectant mother’s health and promotes optimal fetal development.

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