During pregnancy, your nutritional needs increase, especially in the 3rd trimester, when your baby is growing the most. It is therefore essential to focus on certain foods, including vegetables, significant sources of vitamins, minerals and fiber.
The explanations of Dr. Laurence Plumey *, nutritionist doctor.
Vegetables, sources of vitamins
Vitamins are essential to your shape and health, as well as to the proper development of your baby. Many vegetables will allow you to tap:
- Vitamin B9: Primordial actress of embryogenesis, this vitamin also called folic acid or folate, plays a fundamental role at the time of conception and in the days that follow. All pregnant women should be supplemented with vitamin B9 at least during the first trimester of pregnancy. In terms of food, you will also find this precious commodity in dark green vegetables: spinach, watercress, salads and cabbages.
- Vitamin C: cabbage (to be consumed preferably raw because cooked it loses its vitamin content), red or yellow peppers (they contain 2 times more vitamin C than green peppers) to consume preferably raw, Black radish or horseradish ( to consume raw in slices).
- Vitamin A: pumpkin, carrots, tomatoes.
Vegetables, sources of antioxidants
Antioxidants defend us every day against the harmful effects of oxidation. Missing it predisposes to a number of diseases such as cardiovascular diseases and cancers. Vegetables and fruits are our best sources. Essential to fight against certain diseases and for the good development of your baby, the antioxidants are in:
- Avocados, broccoli, green cabbage, artichokes, asparagus, beet, but also red pepper.
- Lycopene, a powerful antioxidant found in tomatoes, increases its effectiveness thanks to cooking. There is about 4 times more lycopene in cooked tomatoes than in fresh tomatoes. So do not avoid consuming tomato sauces, preferably cooked with olive oil (for omega 9 intake).