Broccoli
Broccoli and cauliflower have a rich content of omega-3 fatty
acid. So, add these into your daily menu. Broccoli can be boiled, stir fried,
all of which are good to pregnant women’s health. A broccoli will supplement
about 200mg of omega-3 to your body. Besides, broccoli is also rich in vitamin
C, folate, fiber… which are good to pregnant women.
Broccoli and
cauliflower have a rich content of omega-3 fatty acid.
Fish
Apart from codfish, salmon that are rich in omega 3, there’re
also anchovies, one of the quite common fish in our country. There’re ways to
make delicious and nutritious anchovies such as using them to make fish sauce, cooking
them with sauce and pepper, coating them in floor and frying, roasting them
with sweet and sour sauce, deep frying them… 5 pieces of anchovies provide more
than 400 mg of omega 3 fatty acid – an ideal amount for pregnant women and
fetus. Aside from omega 3, anchovies are rich in protein, sodium, niacin, iron,
vitamin B12, calcium and hundreds of other nutriments. Especially, anchovies
are low in mercury and pregnant women can use about 2portions/week to
supplement nutrition and omega 3 to the baby.
Tofu
Being the “perfect” food for the fetus, tofu is rich in
calcium, which help to build up skeletal system and teeth for the fetus; protein
supports the development of the cells; iron prevents preterm birth, low birth
weight; zinc supports cell regeneration, promotes tissue growth… Especially,
tofu provides a rich source of omega 3, up to 400 mg in a portion, meeting 14.4
% fat demand for pregnant women every day. However, when choosing tofu,
pregnant women should buy it from prestigious stores, as unhygienic tofu may
contain aluminum, gypsum… which are poisonous to the nervous system of mom and
fetus. As it contains trypsin inhibitor that affects the digestion of protein and
causes pancreas disorders, pregnant women should eat dishes made from tofu
about 3 - 4 times/week.
Tofu is rich in
calcium, which help to build up skeletal system and teeth for the fetus.
Pumpkin
Pumpkin is a delicious and nutritious food, with a diversified
content of nutriments such as beta – carotene, kali, vitamins A, C, E, magnesium,
zinc, calcium, fiber, selenium, iron, protein, aside from the nutriments that
are good to the baby’s brain such as folic acid, omega 3. Especially, pumpkin
seed is a rich source supplying omega-3, with about 100 mg of this fatty acid
in a portion. Using pumpkin and pumpkin seed also help pregnant women to
increase resistance, reduce the risk of having hypertension, make the bone
stronger, prevent constipation, depression in pregnancy, and reduce cholesterol
…
