Foods To Fight Fatigue In Pregnancy

Wednesday, May 29, 2013, 17:27 [IST]

During pregnancy, a woman can easily feel tired and sleepy. These lazy conditions are termed as fatigue. Most of the women complain of suffering from fatigue during pregnancy. Feeling weak, lazy, tired, sluggish and low on energy are very common during pregnancy. And fatigue is more commonly observed during the first and third trimester of pregnancy.

Most of the women even feel fatigued during postpartum period. Mental, physical and hormonal changes just add to the fatigue of pregnant women. Even nausea and morning sickness can make you feel sluggish easily.

During the first trimester of pregnancy, hormonal changes especially nausea, vomiting and over secretion of progesterone hormones can make a woman feel fatigued. In the third trimester, your body weighs a lot and you are carrying double weight. Backache, lack of proper sleep, cramps and leg pain can make you feel sluggish easily.

Prenatal care is very important to avoid fatigue. During pregnancy, you need to think good, accept bodily changes and make certain dietary changes. Eating healthy and energy boosting foods are good during pregnancy. They fight fatigue and provide energy to the expecting mother. Apart from having a healthy prenatal diet, a woman needs to care for herself by following a proper sleep routine. Lack of sleep also affects the hormones. A proper sleep prevents fatigue and keeps you refreshed. Here are few foods that can help fight fatigue during pregnancy.

Foods to fight fatigue during pregnancy:

Seafood

Seafood is a rich source of omega-3 fatty acids and essential antioxidants that are required during pregnancy. However, consume in limited amounts as it is rich in mercury and over-consumption of mercury can be harmful.

Yogurt

Yogurt is rich in calcium and vitamins. The healthy pro-biotic bacteria in yogurt fights fatigue and also cleanses the system.

Spinach

The superfood is a rich source of vitamins, minerals and essential proteins. The green vegetable is rich in folic acid and iron that fights fatigue during pregnancy.

Banana

Banana has folate or folic acid that is considered as a prenatal vitamin. Foods rich in folic acid increases haemoglobin count, reduces body pain and prevents birth defects.

Fenugreek leaves

The body becomes weak during pregnancy. To stay strong and healthy, include calcium rich foods. It fights fatigue and improves bone density of the expecting mother. Fenugreek leaves are a rich source of calcium.

Almonds

The healthy nut has antioxidants and vitamins that increases body metabolism, controls food cravings and is good for foetus's growth and development.

Orange

The citrus fruit is a rich source of Vitamin C and folic acid. To fight fatigue, women must have healthy fluids like orange juice.

Kidney beans

Most of the women are anemic during pregnancy. To increase haemoglobin count, include kidney beans in your diet. They are rich in iron and can also be consumed in the postnatal stage.

Tofu

This is a healthy alternative to paneer. It is low in calories, fat and healthy too. Tofu is filling and rich in calcium. Women must include tofu to fight fatigue during pregnancy.

Barley

Barley is rich in iron. It is one of the foods to fight fatigue during pregnancy.

Carrot

Carrot is rich in Vitamin A and has folate which is good for the expecting mother. Carrot can be consumed raw or grounded into a juice.

Turnip greens

Calcium deficiency can cause health disorders and also lead to fatigue during pregnancy. Have turnip greens to overcome fatigue and stay strong during pregnancy.

Pomegranate

The red juicy fruit increases blood circulation in the body which fights fatigue and also increases body metabolism.

Whole grains

Whole grains are nutritious and rich in fibre. Eating heavy foods make you feel sluggish and tired easily as the body energy is spent in breaking down heavy food particles. So, have light, filling and easy to digest whole grains in your diet.