Pregnancy Food: Vegetables | Motherhood Malaysia

Earlier, we covered which fruits to eat and avoid during your pregnancy. This time, we’ll be looking at vegetables!

Vegetables are packed with nutrients that are beneficial for pregnant mums! Mums-to-be need to consume at least five portions per day of fruits or vegetables. This is important as now mums-to-be are eating for two. So, what are the best vegetables to eat and which should you avoid during your pregnancy?

Let’s explore more about the veggies together, shall we?

Best Vegetables To Eat During Your Pregnancy

Broccoli

It is great to consume broccoli during your pregnancy as it improves immunity and prevents stretch marks. Broccoli is also good to develop your baby’s bone, brain, and physical health in the womb.

Carrot

Carrot, yummy! It is not only delicious but very nutritious, too! It contains a large number of antioxidants that prevent cancer and cardiovascular diseases. The roots also can be eaten, either raw or cooked.

Cauliflower

Expecting mummies can eat cauliflower. It helps to stimulate the baby’s visual, intellectual development and immunity. Not only that, but cauliflower also helps to nourish your body.

Baby corn

In addition, it is safe to consume baby corn during your pregnancy. Baby corn contains high folate which prevents neural tube deficiencies in your baby. It also improves your digestion, immunity and stimulates your baby’s development.

Bok choy

Mummies-to-be, it’s safe for you to eat bok choy! They improve your overall health. This includes aiding in your digestion and enhancing your immunity. They also stimulate a baby’s development.

Tomato

As we all know, tomatoes are great for our health! Pregnant mums are recommended to eat them. They can help relieve morning sickness and improve your overall immunity. Tomatoes also contain folate which is good for your baby’s brain and development.

Cucumber

I know pregnant mummies crave snacks sometimes. Fret not! You can have some cucumbers when the cravings kick in. Cucumbers captains cucurbitacin C, which can help to boost you and your baby’s immunity.

Eggplants

Eggplants are healthy for pregnant mummies, too. It can improve your immunity and heart health. Eggplants can help you to stabilise your blood pressure and it is beneficial to your baby’s development.

Lettuce

Mums-to-be can consume lettuce as it is packed with nutrients. It prevents you from illness and improves your skin and hair. Isn’t that great? By eating lettuce, pregnant mummies can be enhance their beauty, too! Not only that, but lettuce also gives nutrients that are good for a baby’s development.

Okra

Okra is very good for pregnant mummies! It helps to improve your heart health and ensure healthy weight gain. Okra also contains fibre that prevents constipation.

Spinach

Spinach, also known locally as ‘bayam’, is commonly used in Malaysian dishes. Spinach provides many health benefits but very few calories. Well, it isn’t Popeye’s favourite for nothing, right? Spinach can help mums-to-be balance their blood pressure and relieve constipation. This green can also prevent anaemia while improving your baby’s bone development.

Beets

Next, beets are very nutritious for pregnant mums! It is rich in vitamins and minerals. Beet has iron to prevent iron deficiency and fibre to help with your pregnancy constipation.

Chinese cabbage

Chinese cabbages are very good for mums-to-be! It improves your immunity and baby’s bone development. They are also high in fibre so it prevents constipation and helps in digestion. Chinese cabbages can also prevent you from anaemia.

Shiitake mushroom

Pregnant mums can eat shiitake mushrooms. They can boost your immunity and your baby’s skeletal system development. They are also good for your liver, too!

Oyster mushroom

Oyster mushrooms can boost your energy and immune system. They can also promote your baby’s development.

Consume in Moderation

Chinese fermented bean curd

Mums-to-be can eat Chinese fermented bean curd but in small amounts only. This is because it contains high salt content. It also has phytoestrogen which helps reduce the risk of heart disease, menopausal, and osteoporosis symptoms.

Arrowroots

Pregnant mums can consume arrowroots in small quantities. They contain many essential nutrients. They have folate which promotes baby’s brain development, and arrowroots can also be used to overcome your nausea!

Cherry radish

Expectant mums can eat cherry radish in moderation, People often have them raw in salads. However, if you do not wash them carefully, there’s a risk of you getting food poisoning.

Green chilli

I know some mums-to-be crave spicy foods like green chillies! But you must try to eat less of them. Consuming green chillies in excess could give you gastric and heartburn.

Bitter melon (Bitter gourd)

You can eat bitter melons but in moderation. They can lower your blood pressure. However, they can also cause uterine contractions. So please be careful with your intake.

Vegetables to Avoid While Pregnant

Coriander

Pregnant mums should avoid consuming coriander. This is because coriander has phytoestrogens which can serve the function of the hormone estrogen. This might stimulate uterine contractions, which may result in a miscarriage or premature labour.

Horseradish

Pregnant mums need to avoid eating horseradish. They are toxic and irritating. It is unhealthy to consume them in such a massive amount or regularly as it can cause a miscarriage.

Preserved vegetables

Mums-to-be should avoid eating preserved vegetables. They are preserved with nitrites which can lead to cancer. As such, this can certainly bring cons to you and your baby. Hence, it’s always best to go for fresh veggies!

Aloe vera

Next, mums-to-be need to avoid consuming aloe vera. This is as it can cause uterine stimulants which can rise early contractions and cause a miscarriage. Aloe vera also has anthraquinones which commonly used as a laxative.

Watercress

It is good to eat watercress but it leads to miscarriage and promotes uterine contractions. So, it is best for mums-to-be to avoid eating them.

Vegetables are great for expectant mummies!

Thus, there are lot of healthy vegetables to eat during your pregnancy. Please be mindful that you have to eat certain vegetables in moderation as it can be harmful for both you and your baby. Better safe than sorry! We supermums-to-be only want the best for our baby. So do your best to maintain a healthy diet.

Now that you know which vegetables are safe for consumption while you’re carrying, here are some healthy lunch ideas you could try adding to your pregnancy diet!

Sources:

Check out which herbs are safe to consume during your pregnancy and which you should avoid here.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.

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