Nutritional intake of pregnant women can be obtained from a variety of food choices. One of them is red beans. The benefits of red beans for pregnant women are many, ranging from preventing constipation to preventing anemia. Check out this article to find out what are the benefits of red beans for pregnant women.
During pregnancy, it is important for pregnant women to always meet their nutritional needs. This is done so that the growth and development of the fetus in the womb is maintained, as well as to prevent the mother and fetus from various risks of health problems.
A variety of food choices can be consumed by pregnant women to meet nutritional needs during pregnancy, such as red meat, eggs, fish, milk and their processed products, fruits and vegetables, to nuts, including kidney beans.
Various Nutrient Contents in Red Beans
Red beans (Phaseolus vulgaris) often called kidney beans because of its shape that resembles a kidney. In Indonesian cuisine, red beans are often used as a mixture of several dishes, such as soup and rendang, as well as soft drinks, such as red bean ice.
In a serving of cooked kidney beans (about 100 grams), there are 100–130 calories and various nutrients, such as:
- 7–8.5 grams of protein
- 20–25 grams of carbohydrates
- 5.5–7 grams of fiber
- 0.5–1 gram fat
- 80–90 milligrams (mg) calcium
- 6–7 milligrams of iron
- 300–1,400 milligrams of potassium
- 4.5–5 milligrams of vitamin C
- About 400 micrograms (mcg) of folate
In addition to the various nutrients above, red beans also contain B vitamins, vitamin K, choline, phosphorus, manganese, zinc, and magnesium. Because the nutritional content is quite high, it is not surprising that there are many benefits of red beans for pregnant women.
Various Benefits of Red Beans for Pregnant Women
The following are the various benefits of red beans that pregnant women can get:
1. Supports fetal brain and nerve development
Kidney beans are one of the foods that contain lots of folate. Folate, also known as vitamin B9, plays an important role in supporting the formation and development of the fetal nerves and brain. Folate is also important to prevent congenital defects in the nerves and brain of the fetus, such as spina bifida. In addition to containing folate, kidney beans also contain choline which plays an important role in supporting fetal brain development.
When pregnant or planning to become pregnant, a woman needs to meet daily folate needs of 400-600mcg, especially in the first trimester of pregnancy.
This intake can be met by eating foods that contain lots of folate, such as kidney beans, fruit, vegetables, eggs, and fish, as well as pregnancy supplements.
2. Prevent anemia
Iron, folate, and vitamin B12 are important nutrients that play a role in the production of red blood cells. During pregnancy, the body of pregnant women will produce more blood to support the nutritional needs of the fetus and support the growth and development of various organs of the body.
Therefore, pregnant women need to increase their intake of iron, folate, and vitamin B12 more so that the number of red blood cells produced is sufficient. Lack of iron, folate, and vitamin B12 can cause the production of red blood cells in the body to be reduced. As a result, the body becomes deprived of blood and is at risk of developing anemia.
The condition of anemia or lack of blood during pregnancy can increase the risk of premature birth, fetal defects, babies born with low weight, to postpartum bleeding. In order for the number of red blood cells to be sufficient, pregnant women need to get 28-30 mg of iron every day. The intake of iron can be obtained from red beans, meat, fish, eggs, or iron supplements prescribed by a doctor.
3. Prevent and relieve constipation
The high fiber content in kidney beans is known to prevent and reduce constipation symptoms that are often experienced by pregnant women. Not only red beans, pregnant women can also eat other fibrous foods, such as fruits and vegetables to reduce constipation.
4. Support the growth of fetal tissues and organs\
Kidney beans contain lots of protein, calcium, and complex carbohydrates. These nutrients play an important role in the formation of fetal tissues and organs. Calcium in kidney beans also plays an important role in forming fetal bone and tooth tissue, and ensuring the bones of pregnant women remain healthy and strong.
5. Overcome fatigue and muscle cramps
During pregnancy, pregnant women may feel tired and often cramp. To overcome these complaints, pregnant women can eat red beans because these foods contain lots of magnesium. Magnesium is a mineral that can help muscles relax more, thus reducing cramps.
In addition, the high carbohydrate and potassium content in red beans can also give pregnant women more energy so they don't get tired easily.
6. Keep blood pressure stable
One of the benefits of red beans is to keep blood pressure stable. This is thanks to the high potassium content in red beans.
Potassium is a mineral that plays a role in regulating blood pressure so that it remains normal as well as regulating the rhythm of the heartbeat. Lack of potassium during pregnancy is known to be one of the causes of pregnant women feeling tired, weak, or even experiencing problems with heart rhythm.
When you want to eat red beans, make sure pregnant women have washed the red beans thoroughly and cooked them until they are fully cooked. This is because raw red beans contain a toxic substance called phytohemagglutinin. This poison can cause food poisoning.
To meet nutritional needs during pregnancy, pregnant women are also advised to eat a variety of foods. The more variety of food consumed, the more types of nutrients pregnant women can get.
To ensure that pregnant women and their fetuses remain healthy, and to find out whether the nutrition that pregnant women receive is adequate, pregnant women need to undergo routine pregnancy consultations with their obstetrician.
