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Are pregnant and eager to eat healthy to safeguard the growth and development of your unborn baby? Are you wondering if raw vegetables are safe for you to consume or not? Your question should be you can eat raw vegetables during pregnancy? Then after carefully going through this might be a good idea to you.
A typical pregnancy diet underestimates the importance of raw vegetables and excessive level the need for dairy products and animal products. According to old myths, eat raw vegetables during pregnancy is not good for the fetus. But you know recent research shows that eating raw vegetables during pregnancy can be a nutritious option for you? However, it is also important to know the health risks that eating raw vegetables can ask. Read on to understand how raw vegetables can do wonders for you and your baby.
You can eat raw vegetables during pregnancy?
During pregnancy, the requirement of minerals, vitamins and other nutrients increases for the needs of fetal growth. Vegetables, when eaten raw can provide a plethora of nutritional benefits for both mother and child. Some of the nutritional benefits include:
1. Folate:
Vegetables such as broccoli, peas, asparagus and cabbage contain high amounts of folate [1]. adequate levels of folate in your body prevent the malformation of the brain and spine of baby.
[Leggi: The benefits of okra during pregnancy ]
2. Football:
Calcium is essential to bone mineralization and bone health. It also helps keep bones strong. You will find high amounts of calcium in green leafy vegetables such as cabbage, kale, and spinach.
3. Omega 3 fatty acids:
Omega 3 fatty acids help the development of the neurological system of the child. Brussels sprouts, cauliflower and squash are some good sources of omega three fatty acids plant
[Read: power foods during pregnancy ].
4. Fiber:
Raw vegetables during pregnancy can be, as most of us know, are excellent sources of fiber. Fiber prevents unpleasant digestive problems during pregnancy and aids digestion.
Raw vegetables to Avoid:
Most raw vegetables during pregnancy are safe for you to consume, but there are some that should be eliminated from your diet altogether.
As stated by foodsafety.gov [2], unlike other vegetables, sprouts need moist and warm conditions to grow. These conditions also favor the growth of bacteria such as salmonella [3], Listeria, and E. coli. If you want to eat sprouts, then make sure, cooking them well to kill the bacteria present in it. Avoid eating raw vegetables that cause gastritis like cauliflower, radish, okra and
[Read: vegetarian diet plan during pregnancy ].
A word of caution:
Therefore, we can conclude that raw vegetables can be a great addition to your diet. However, there are some safety guidelines that you should follow while eating raw vegetables. These include:
Toxoplasma [4] is a parasite found in raw meat and undercooked. And 'present in the outer skin or peel fruits and vegetables also. A study by the Center for Disease Control and Prevention [5] reveals that toxoplasmosis [6] infected nearly 4,000 fetuses each year. Pregnant women infected with Toxoplasma pass this infection to their babies. It can lead to diseases affecting the eyes and nervous system. To prevent this infection, be sure to wash raw vegetables thoroughly before eating. Cut the damaged part or bruising of the vegetable, such as bacteria tend to thrive in these places. Wash the cutting board and the knife with hot soapy water after cutting vegetables. Some raw vegetables contain hemagglutinin [7] and bacteria, which can disrupt the functioning of red blood cells in the body. Therefore, dip raw vegetables in salt water to kill germs present in them.
We are confident that the many benefits of munching raw vegetables must have alleviated all of your fears now.
you ate raw vegetables during pregnancy? If yes, then you have suggestions or comments that you can share with us? Leave a comment below
Article recommended :.
- 23 foods you should absolutely avoid when pregnancy
- Diet Pregnancy 8th month - what foods to eat and avoid
- the 10 nutritional foods to eat during pregnancy
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