Categories: pregnancy

13 foods to increase energy and improve mood during pregnancy

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Discover the 13 foods to increase energy and improve mood during pregnancy.

Pregnancy can sometimes make you feel tired or with general fatigue that does not allow you to be one hundred percent as you would like. There are certain tips that you can put into practice to overcome fatigue, among them, the consumption of foods that help you fill you with energy and improve your mood.

Of course, this is accompanied by resting a few minutes a day, exercising regularly, and doing activities that bring you well-being and help you combat stress.

Banana

For when we are low on energy, it is a very useful fruit, since we can also easily take it anywhere. Contains vitamin B6 and potassium that promote energy and muscle function.

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How to eat it: you can consume the piece as is, or include it in breakfast, desserts, or snacks in porridges, smoothies, shakes, or in pieces with a cup of natural yogurt.

Oatmeal

Oatmeal is a superfood to include in your diet if you are pregnant. It has unsaturated fats and is a food rich in potassium, magnesium, calcium, and B vitamins. It also includes vitamin E, selenium, polyphenols, and other compounds with an antioxidant function in our body.

Its richness in fiber provides the body with abundant and lasting energy. This allows its intake to produce satiety and help reduce the need to eat other less healthy foods, according to US scientists.

How to eat it: you can include it in your breakfasts by mixing it with a little milk, vegetable drink, or yogurt or in the form of oatmeal pancakes with blueberries, cookies, biscuits, or batter.

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Spinach

Spinach is a natural calming agent that prevents irritability, while enhancing a good mood, since it contains nutrients that are associated with pleasure and happiness, such as Vitamin B9.

This, better known as folic acid, is key when it comes to enjoying good mental health and very important to preventing birth defects in the baby.

How to eat them: from traditional recipes, such as chickpeas with spinach, to original muffins. And another 11 more recipes, so that you can benefit from them.

Pineapple

It has been shown that pineapple works as a stimulant for both emotional and physical well-being since it contains compounds that contribute to the generation of the serotonin hormone in the body.

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In addition, pineapple is highly recommended for insomnia problems. And, you know, if you don’t sleep well it’s hard to keep your mood.

How to eat it: It is a delicious fruit to eat in pieces as it is or in smoothies and shakes, at breakfast, or as a snack. But it is also very versatile when it comes to preparing dishes like Chinese-style pineapple chicken or pumpkin dumplings with apple and pineapple curry.

Berries

Red fruits, such as strawberries, berries, raspberries, blackberries, currants, cherries, blueberries, etc., contain high levels of Vitamin C and, in addition, are a true concentrate of vitamins and nutrients.

Berries contain numerous amino acids, minerals, trace elements, and phytosterols that optimize blood pressure regulation and limit the production of bad cholesterol.

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How to eat them: they can be consumed raw, in pieces inside yogurt, in salads, or in more elaborate recipes such as pancake tacos with berries or cheesecake and mascarpone with berries.

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Orange

This fruit contains high doses of Vitamin C, a vitamin that helps reduce levels of vanadium, a mineral that is known to be to blame for depression.

In addition, Vitamin C has been shown to decrease mood swings and psychological stress. Finally, oranges contain Vitamin B, which provides the body with essential nutrients for the nervous system to function properly.

How to eat it: eating the piece is the best option, since we take advantage of all the nutrients, but you can also include it in a lot of recipes with oranges, from biscuits to sauces to combine with meat or desserts.

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Salmon

Salmon is a food rich in omega-3 fatty acids, which help reduce depression and also improve mood. In addition, it contributes to hormonal balance, as well as lowering blood pressure and bad cholesterol, thus reducing the risk of cardiovascular diseases.

How to eat it: you can prepare it in different ways and take advantage of all its advantages. In pregnancy, you should always consume it cooked.

almonds

Nuts like almonds provide calcium, as well as important nutrients like magnesium and B vitamins, which help convert food into energy. Do not forget that a lack of vitamin B can cause fatigue, irritability, and poor concentration.

How to eat them: we can incorporate them into our meals in a wide variety of dishes: salads, cookies, and even as a base for a savory cake.

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Asparagus

Like spinach, they contain high doses of Vitamin B9, which increases serotonin and is important to inhibit anger, and aggressiveness, regulate mood, sleep, etc.

How to eat them: barely boiled with a touch of oil and salt, they are delicious, or you can include them in a warm salad with a poached egg or in more tasty recipes.

Figs

Figs provide many healthy sugars that are transformed into energy immediately. In addition, they contain a lot of calcium, iron, potassium, and folic acid, essential nutrients to strengthen our bones and prevent decalcification.

How to eat them: they can be eaten raw or in their dry version which contains more concentrated energy. With them, we can prepare sweet and savory dishes, for example, marinated zucchini zoodles with fresh figs and cheese, a salad, a pizza, or a cake for breakfast.

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Carrot

This vegetable has Vitamin B6 which, among its functions, is to help serotonin flow through the blood and generate a feeling of well-being.

How to eat it: it can be eaten raw as a crudité or in salads or turned into original pasta and carrot noodles. Here are a few carrot recipes to inspire you.

Integral rice

Brown rice is a very nutritious food that is digested slowly and has a great contribution of fiber, which will give you energy for longer.

How to eat it It can be consumed alone as a garnish or as a filling for a vegetarian burrito, in salads, risottos, or any other preparation that we usually make with white rice.

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couscous

Couscous is a source of complex carbohydrates that offers us quality energy. For slower assimilation and better use of its nutrients, it is recommended to combine it with fruits or vegetables.

How to eat it: you can consume it in porridge for breakfast, some savory pastries with pepper, or a seasonal dish such as couscous with chicken, pumpkin, and spinach.

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