During pregnancy, any mother wants the fetus to be healthy, so pregnant mothers always find ways to increase nutrition in their diet, ensure enough nutrients, and help the fetus develop comprehensively. . Among many foods, avocado is a delicious and convenient fruit that provides nutrition for pregnant women. Besides, this fruit can be added to both sweet and savory meals as well as snacks.
In fact, pregnant women who eat avocados will provide both mother and fetus with a lot of nutrients, including: fiber, healthy fats, vitamins and minerals, and other beneficial plant compounds. Therefore, avocado is a reasonable choice and is recommended by doctors to supplement during pregnancy. Let's find out the great benefits of avocado in the following article:
1. Pregnant women eating avocado provides a lot of fiber for the body
To have a healthy pregnancy, pregnant women need to provide a lot of fiber for the body to help healthy bowel movements. Adding fiber-rich foods such as avocado to the diet during pregnancy can reduce the risk of gestational diabetes and preeclampsia.
However, pregnant women's meals do not always provide enough fiber for the body. But just half an avocado (about 100 grams) provides 7 grams of fiber for the body, accounting for 25% of the total fiber value that pregnant women are recommended to supplement daily (28 grams).
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2. Pregnant women eating avocado provides a lot of healthy fats for the body
Fat, including saturated fat, is very important for pregnant women. Adding a source of fat to your main meals and snacks can help pregnant women feel more comfortable because fat makes food taste delicious.
Avocados contain a lot of healthy fats, which are monounsaturated fats that improve heart health, regulate blood sugar levels and create a feeling of fullness between meals. In addition, the monounsaturated fats in avocados also help improve the quality of sleep of pregnant women.
3. Pregnant women eat avocados to provide enough nutritional needs for the body
In addition to protein and overall calories, women's needs for certain vitamins and minerals will increase during pregnancy, especially folate, magnesium and vitamin C.
Avocado nutrition contains many essential nutrients for pregnant women with high content, including vitamin C, folate and magnesium. In particular, folate is a very important substance, preventing neural tube defects in the fetus. Half an avocado provides about 14% of the daily folate needs of pregnant women.
4. Pregnant women eat avocados to help maintain stable and healthy blood pressure
Avocados are rich in magnesium and potassium, which are nutrients that are especially important for pregnant women. Eating foods rich in potassium such as avocados can help reduce the risk of gestational hypertension. Accordingly, consuming half an avocado provides pregnant women with about 485 mg of potassium.
5. Pregnant women eat avocados to provide many antioxidants for the body
Antioxidants are beneficial compounds that help protect the body against cell damage and can help improve health in many different ways.
Avocados are especially rich in the carotenoid lutein. This is a substance with strong antioxidant properties and plays an important role in the development of the baby's eyes and brain function.
Lutein is fat-soluble, so pregnant women who eat avocados will absorb this substance better than other fruits or vegetables that contain lutein but have low fat content. In addition to lutein, avocados also contain many other antioxidants, including zeaxathantin, beta carotene, and vitamin C.
For breastfeeding mothers, depending on the diet, the content of antioxidants including lutein, beta carotene, and zeaxathantin will be different. Therefore, eating more avocados during this period can help increase the antioxidant content in breast milk for the baby's growth and development.
6. Pregnant women eat avocados to reduce snack cravings
For pregnant women, properly energizing the body is essential for the health of mother and baby. When feeling hungry or nauseous, a snack with avocado is an effective way to keep the body from being hungry during pregnancy, while limiting the condition of overeating leading to overweight.
Pregnant women eating avocados at this time will provide the body with a lot of fiber and healthy fats, creating a feeling of fullness for a long time after meals while still having enough energy to function. In addition, eating avocado also helps pregnant mothers maintain a stable weight, avoiding affecting the health of the fetus
7. Pregnant women eating avocado can help maintain stable lipids and blood sugar levels
Maintaining stable blood sugar and fat levels is very important for pregnant women to have a healthy and safe pregnancy. Adding avocados to the diet can help pregnant women limit some risk factors of heart disease, in addition to controlling blood sugar well, thereby preventing complications of gestational diabetes. These benefits all come from the rich amount of fiber and healthy fats in avocados.
Pregnant women eating avocados can help reduce blood sugar levels after meals in people with high blood sugar. In addition, healthy fats in avocados also help increase good fats (HDL cholesterol) and reduce bad fats (LDL cholesterol), thereby protecting cardiovascular health in particular and improving the health of pregnant women in general.
8. Suggestions for pregnant women to eat avocados for a healthy and safe pregnancy
Avocados have a mild flavor and creamy texture, making them a great choice to pair with both sweet and savory dishes. Here are some ways you can add avocado to your diet during pregnancy:
• Slice avocado and eat it with omelettes.
• Slice avocado and eat it with baked sweet potatoes, vegetables, beans, grilled chicken.
• Slice avocado and add it to salads to increase healthy fats for the body.
• Blend avocado in a blender to provide full nutrition of avocado for pregnant mothers.
• Slice sweet potatoes and eat with whole wheat bread, mashed avocado, sprinkle with salt, pepper, chili.
• Salad with avocado dressing and cilantro.
• Eat half an avocado with salt and pepper.
• Mash avocado and eat it with salads such as chicken, tuna and egg salad to increase the nutritional value of the dish.
• Make avocado ice cream with chocolate but without adding milk to increase nutrition for pregnant mothers.
Pregnant women eating avocado is very good for the health of both mother and baby because the nutrition of avocado helps pregnant women control fat, blood sugar, maintain and stabilize weight. In addition to paying attention to nutrition, pregnant women should also pay attention to regular prenatal check-ups according to the doctor's appointment to receive advice on appropriate nutrition and supplement with the necessary dosage.
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