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Delicious Dishes Giving Fetus Great Benefits (Part 2) - Broccoli, Fish, Tofu, Pumpkin

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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.

Description: Broccoli and cauliflower have a rich content of omega-3 fatty acid.

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.

Description: Tofu is rich in calcium, which help to build up skeletal system and teeth for the fetus.

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 …

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