Experiencing fatigue is quite common during pregnancy. This is something that you will most definitely battle during the first and third trimester of your pregnancy. The thing with being pregnant is that it can take away every bit of energy that you have, thereby leaving you feeling tired and overworked.
However, there’s good news for you as the consumption of certain foods can go a long way to curb your fatigue rather significantly. See the foods we eat can have a huge impact on our energy levels. For this reason, it's highly recommended for pregnant women to consume foods that can help them stay energized all day long. A few of these foods are:
16 Leafy Green Vegetables
Consuming leafy green vegetables like spinach can go a long way in fighting off pregnancy fatigue. This is because these veggies, particularly spinach, are full of plant-based iron, B vitamins, protein and magnesium. Certain leafy greens additionally contain significant amounts of vitamin C that assists in the absorption of iron.
Most importantly, leafy green vegetables like spinach are known to contain high amounts of chlorophyll that helps curb inflammation. Also, broccoli is full of folate, calcium and fiber and can help avert fatigue significantly.
The consumption of oats can go a long way in terms of boosting your energy levels. Known as a ‘nutritional goldmine’, this grain is just what you need to stay active all throughout the day. You can easily substitute your morning bagel or muffin with oats to get an energizing start to the day.
The complex carbohydrates found in oatmeal will keep you satisfied for a longer period of time and their slow digestion will continue to give you an energy boost all through the day. For the record, oats contain high amounts of iron, fiber, B vitamins and a number of other minerals. If you’re dealing with constipation during pregnancy, the fiber found in oats can definitely help out.
Consuming avocados is going to let you acquire a source of slow releasing energy. What this means is that you will not have to endure a sudden sugar rush after their consumption. Most importantly, avocadoes are also known to contain healthy fats and more fiber than any other fruit – just so you know, a whole avocado contains around 14 grams of fiber, which rivals any serving of bran cereals or shredded wheat.
The other nutrients found in avocados include B-complex vitamins that will surely assist in maintaining healthy energy levels all through the day. They are also high in potassium vitamin C, folate, and vitamin B6.
There are countless vitamins, minerals and carbohydrates in bananas that are known to release energy really quickly. They are also high in potassium which is known to fight off not just fatigue, but dehydration and muscle cramping too.
To be honest, bananas are quite a unique fruit when it comes to their ability to promote energy. The thing with these fruits is that they are packed full of soluble fiber that slows down the release of sugar into the bloodstream. Bananas are also high in B vitamins and magnesium, this fruit can go a long way in helping you stabilize your blood sugar and assist in promoting a relaxed state of mind.
12 Dark Chocolate
Dark chocolate is packed full of vitamins and antioxidants, all of which are known to drive away fatigue and raise energy levels. This amazing superfood is chock-full of polyphenols that increase levels of serotonin (the happy hormone), which in turn makes one feel rather energized.
Polyphenols have amazing fatigue tackling abilities, and with such a high quantity found in dark chocolate, there’s no wonder this yummy delight is a well-known food for fatigue.
Nuts are packed full of several important minerals. These are inclusive of selenium, copper, magnesium, manganese, calcium, zinc, vitamin E and potassium.
Nuts like almonds are rich in magnesium, they help turn sugar into energy. There isn’t much need for you to worry about the calories as well considering that studies have shown that consuming an ounce of nuts everyday as part of a weight loss diet can help satisfy appetites without gaining weight. Add in a few raisins and you’ve got the perfect combo of superfoods to help fight off pregnancy fatigue.
Watermelons are a great food when it comes to fighting fatigue. This is because of the high levels of water found in them, which makes them the perfect choice for relieving fatigue after a heavy workout or during the summers. Watermelons basically help fight fatigue by hydrating you.
You may find it hard at times during your pregnancy to consume adequate amounts of water, and in such a case, having a bit of this delicious fruit can work wonders for you.
Yogurt is also known to fight tiredness and can make you feel fresh. It’s full of probiotics that assist in improving digestive health, which further assists in reducing fatigue and relieving stress. If you have doubts about the wonders of yogurt in terms of driving away fatigue, rest-assured that its energy boosting properties were confirmed by a study conducted by Swedish researchers.
8 Pumpkin Seeds
Just a handful of pumpkin seeds (more like super seeds) is what you need to fight away afternoon fatigue and stress during pregnancy. Pumpkin seeds contain high amounts of iron, magnesium and protein, while also being packed full of tryptophan that helps fight stress. To get through the day, enjoy a handful of pumpkin seeds in the afternoon when you start craving for caffeine or something sweet!
Artichokes are an amazing non-meat source of iron – one of the most energizing nutrients known to us. Just so you know, a single medium boiled artichoke contains nearly 1 milligram of iron – that’s about 12% of your recommended daily intake.
Apart from that, artichokes also contain folate – about 100micrograms of it. Not only does folate prevent the onset of birth defects, it also assists your body in metabolizing proteins the building blocks for the hormones and enzymes that help your body keep going.
6 Dried Beans & Lentils
Women typically need about 10 extra grams of protein a day during pregnancy. To fulfill this need, the consumption of dried beans and lentils is highly recommended for all pregnant women. Just a single cup of dried beans and lentils can provide up to 15 grams per cup. The best part is that these are also high in fiber, which will go a long way in terms of combating constipation.
Being pregnant may lead you to an aversion of meat. The consumption of eggs is hence highly recommended so you have an alternative protein source considering that they contain all the essential amino acids that are required by your body. There's nothing better for a quick dinner than an omelet with lots of chopped vegetables and a bit of cheese.
If cooking aromas make you feel sick, hard-boil a batch of eggs to keep on hand in the refrigerator: Eat them whole for grab-and-go breakfasts and snacks, or chop them up into green salads.
4 Almond Butter
Just so you know, almond butter happens to be one of the best high protein power foods known to us. Like all other nut butters, almond butter is packed full of vitamin E, magnesium, calcium and B vitamins. While nuts butters are high in fat, the fats are almost entirely in the form of healthy monounsaturated fats. You can easily mix up the monotony of peanut butter by using almond butter, or any other nut butter, in its place. Try it with celery sticks for a tasty nutritious snack that older children will enjoy too.
Peas are an amazing choice for pregnant women irrespective of whether you like snow peas, frozen peas or even English shelling peas. In terms of nutrition, peas are an excellent source of plant-based protein while being full of folate, calcium and magnesium.
The fact of the matter is that plant-based proteins are extremely important for pregnant women. This is because they can be used as a substitute for animal proteins that promote inflammation. The best part is that plant-based proteins are used up very easily by the body too. Most importantly, peas also contain significant amounts of vitamin C. For the record, peas are an over-looked snack: simply microwave a small bowl of frozen peas and drizzle with olive oil, salt, and pepper.
Yeah water isn’t technically a food, however, it is necessary for you to have as much water as possible during pregnancy for the benefits that it has to offer. To begin with, not only will the consumption of water help you stay hydrated, it will also assist in flushing toxins from your body, delivering nutrients and building new cells etc.
The best part about having lots of water is that it is going to make you feel full, which means that you will be less tempted to reach for cookies or chips. Most importantly, it will help you a lot with constipation during pregnancy.
Drinking lots of water will ensure that you don’t get dehydrated, so there will be less risk of early labor. So no matter where you go, make sure that you carry a water bottle with you to stay hydrated all day long. Oh and for the record, don’t limit yourself to plain water because water from all sources counts!
Figs are known to contain a full 5 grams of fiber in just a single cup of dried figs. Most importantly, they are an excellent source of calcium as a single serving contains nearly a quarter of a pregnant woman’s daily requirement of 1,000 milligrams. Apart from that, figs also contain phosphorus, magnesium and potassium.
Just so you know, figs also contain iron that can help diminish your chances of having anemia. Stewed figs contain about 3 milligrams of iron (about 10 percent of your daily recommended intake) in 1 cup. Oh and the same amount of figs will provide you with 23 micrograms of vitamin K, which is necessary for bone formation and blood clotting.