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Nutritional Benefits Of Lentils During Pregnancy

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Most of the women become hyper about eating when their pregnancy tests results positive. There is a very common notion about eating for two people. However the actual fact is that the expectant mother does not have to eat larger meals, rather she must stick to healthier choices of foods. Many women often wonder if taking lentils in pregnancy is safe? Read this article to know why you should consume these nutrition dense foods.

Your little baby is slowly growing inside you and is dependent on you completely for their nutritional needs. Hence a mother it is your responsibility to meet your body and baby’s nutritional requirements. While there are several foods prescribed during pregnancy, mothers should eat lentils when pregnant. Lentils are loaded with nutrients like potassium, calcium, Vitamin K, iron, lean protein and fibers to name a few.

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Health Benefits of Lentils During Pregnancy:

Lentils are aptly termed as superfood during pregnancy. They are the powerhouse of proteins, essential amino acids and micronutrients. According to the reports published by The Centre for Disease Control and Prevention including lentils in your daily diet considerably reduces the risk of potential medical problems. Take a look at these amazing health benefits that get by eating lentils in pregnancy.

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1. Prevents Anaemia:

Lentils are good source of iron and eating a cup of lentils daily meets 38% of the total iron requirement in women. Hence eating lentils greatly reduces the chances of anaemia in expectant mothers.

2. Reduces Blood Pressure:

The potassium content in lentils lowers down the blood pressure and also aids proper circulation of blood in the body.

See More: blackberry in pregnancy

3. Prevents Constipation:

Constipation is a very common condition faced by pregnant mothers. Lentils are loaded with fibers that help to ease the bowel movements and thereby prevent constipation. It has been found that ½ cup of lentils gives 8gms of fibers. Fibers also assist in lowering the risk of intestinal tract disorders. Eating lentils during pregnancy helps to lower the cholesterol level and also controls obesity.

4. Reduces the Risk of Birth Defects:

Lentils are powerhouse of Vitamin B-complex like folic acids. These folic acids are known to prevent the occurrence of birth defects such as spinabifida and anencephaly. Folic acids in lentils also assists in development of new cells in the body. In pregnant women folic acids also play a pivotal role in maintaining homocystine levels.

5. Lowers the Risk of Migraine During Pregnancy:

Lentils have a very high content of Vitamin B5 that helps to combat migraines and also reduces stress. So instead of taking any medicines for the same include lentils in your daily pregnancy diet.

See More: grapefruit during pregnancy

Helpful Tips Regarding Lentils:

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Lentils are packed with nutrients but it becomes important to ensure that these vital properties are retained in the cooking process. While preparing lentils it is good to soak them in water for sometime before using. Also when you boil lentils do not overcook them as they tend to lose their goodness and taste. You can even cook together lentils with citrus fruits like lemon, oranges and tangerines to make it healthier. The Vitamin C content in citrus fruits aids in better absorption of iron.

Knowing the right information about the nutritional value of different foods will make the 9-month long journey of pregnancy more enjoyable. Eating lentils in pregnancy will give you multiple health benefits besides keeping a check on unwanted weight gain. While eating right is important during pregnancy, it does mean you need to follow it rigidly.

See More: benefits of litchi fruit during pregnancy

Best Lentil List To Take During Pregnancy:

While there are many varieties of lentils, not all are considered safe to be eaten during pregnancy. Some of these pulses are difficult to digest and may cause stomach disorders. The best and most recommended lentils during pregnancy are:

  • Moong Dal
  • Urad Dal
  • Chick Peas
  • Masoor Dal
  • Toor dal
  • Kidney Bean
  • Black Eyed Peas

Lentils are power packed with nutrition when cooked right. Always remember that lentils need to be thoroughly cleaned and washed before preparing them. Some of these lentils like Rajma and Chick peas require soaking for a couple of hours before cooking. A pressure cooker is the best partner to cook lentils softly and quickly. It is important to consume only the recommended serving of lentils to get the maximum benefits. Overeating them can cause digestive disorders and lead to gas. We hope you will include these in your diet for a healthy you and a healthy baby!