Not only good for meeting the energy needs of pregnant women, food for pregnant women with high nutritional content is also useful for supporting growth and development and formation of fetal organs, including the brain. Thus, the fetus can develop into a healthy and intelligent child.
Every nutrient obtained by pregnant women through food will also be received by the fetus. By consuming high nutritional foods, the fetus will get a variety of nutrients that play an important role in supporting its growth and development in the womb, including the development of the fetal brain and intelligence level later after he was born.
Food Options for Pregnant Women and Fetus
Complete nutrition can be obtained if pregnant women undergo a healthy and balanced diet. There are several food choices for pregnant women that are also useful for supporting fetal brain development, including:
1. Eggs chicken
Besides being cheap, chicken eggs are one type of food that is easily obtained and of course very useful for pregnant women and fetuses. Chicken eggs contain lots of protein, choline, omega-3 fatty acids, folic acid, and various vitamins and minerals.
The various nutrients in chicken eggs make this type of food good for consumption as food for pregnant women so that the fetus is smarter. Not only that, the content of omega-3, folate, and choline can also reduce the risk of neural tube defects or spina bifida in the fetus.
2. Fish
Various types of marine fish, such as salmon, tuna, sardines, and mackerel, contain protein and omega-3 fatty acids which are quite high. Both of these nutrients have a major role in supporting the neurodevelopment of the brain in the fetus. Thus, the chances of pregnant women to give birth to smart babies are higher.
However, consumption of marine fish should be limited to at least 2 servings per week to reduce mercury exposure and prevent mercury poisoning.
3. Lean meat
Lean meat is a good source of protein, B vitamins, and iron for pregnant women and fetuses. Some of these nutrients are needed by the fetus to help brain development, body tissue formation, and muscle growth.
By meeting these nutritional needs, the fetus can also be prevented from premature birth and low birth weight.
4. Fruits and vegetables
Fruits and vegetables are good sources of fiber, antioxidants, and vitamins and minerals for the health of pregnant women and the fetus they contain. This type of food can improve digestion, prevent dehydration, and support the growth and development of the fetus so that he can be born as a smart baby.
Vegetables that are good for pregnant women to eat include spinach, broccoli, mustard greens, peppers, and carrots. Meanwhile, some good fruit choices for consumption during pregnancy are papaya, mango, banana, melon, apple, orange, and tomato.
5. Nuts
Nuts are a rich source of protein, omega-3 fatty acids, as well as vitamins and minerals, such as folate and magnesium. This type of nutrition helps the development of the nervous system in the fetus, while reducing the risk of pregnant women to give birth prematurely. Pregnant women can make nuts as a snack or sprinkled on top of their favorite dish as a complement.
6. Legumes
In addition to lean meat, legumes are one source of food with high iron. In addition to preventing the risk of premature birth, iron also plays an important role in maintaining oxygen intake to the fetus. Lack of oxygen can inhibit brain and physical growth of the fetus.
In addition to the several types of food above, pregnant women can also eat other healthy foods, such as wheat, oatmeal, as well as milk and its processed products, such as cheese and yogurt.
In general, a balanced nutritious diet consisting of several of the foods above can meet the nutritional needs of pregnant women and fetuses. However, if pregnant women have difficulty eating due to morning sickness or feel a lack of nutrition that is important for giving birth to a smart baby, the use of pregnancy supplements can be an option.
However, it is important to remember that pregnant women need to consult a doctor first if they want to use supplements so that their dosage is safe and appropriate.
Giving birth to a healthy and smart baby is not only determined by the choice of food consumed, but also habits during pregnancy. In order for a smart and healthy baby, every pregnant woman needs to stay away from cigarette smoke, alcoholic beverages, exercise regularly, and reduce stress.
Don't forget to regularly consult with your obstetrician according to the schedule so that the condition of pregnant women and fetuses is monitored. When seeing a doctor, pregnant women can ask about good food choices during pregnancy so that the condition of the pregnant mother and fetus is healthy and she can be born into a smart baby.
