Broccoli for Pregnancy: Health Benefits & Recipes

broccoli for pregnancy

Broccoli is one of the healthiest plants for humans. Almost any nutritionist in a survey will include it in the top 10 most useful plants. And, in this top, our hero will occupy the leading position. And the thing is that this variety of cabbage contains many vitamins. It also has a rich list of nutrients and minerals. But there is one nuance! The effect of the plant on the body of an ordinary person is one thing. But the effect on the body of a pregnant woman is another. So it is necessary to know what effect broccoli has on pregnancy.

How Safe is Eating Broccoli in Pregnancy?

Let’s tell you right away that this type of cabbage is 99% safe. If you eat it periodically, it will benefit not only you. It is known that the body of the mother nourishes the body of the unborn child. Therefore, all the minerals and nutrients will get both. As for the restrictions – women with a sick thyroid are better to refuse broccoli.

What are the benefits of eating broccoli during pregnancy?

Here are a few reasons to include broccoli in your diet.

Fighting constipation

One of the frequent problems of pregnant women is constipation [1]. This is because the body during pregnancy is very turbulent. Hormone levels are constantly jumping, hemoglobin levels are changing, and so on. All these changes, of course, affect the work of the intestines. Broccoli contains a lot of fiber. It helps to retain fluid in the intestines, which makes it easier to defecate.

Fighting anemia

Many pregnant women already take iron supplements as prescribed by their doctors. This is because pregnancy increases the need for iron. Both the mother and the baby need it. These supplements can be replaced by a natural plant product – broccoli. It is rich in iron. Moreover, it contains iron both as a micronutrient and in the form of folic acid. In any case, we recommend that you first consult with your doctor. He, knowing especially your body, will suggest the right dosage. [2]

Preventing diabetes

If a pregnant woman has a problem with diabetes [3], cabbage will help here too. The body changes a lot during pregnancy. One of these changes is a decrease in insulin production. This leads to an increase in blood sugar levels. And this is where our heroine will help us. Broccoli helps to regulate sugar levels, bringing them to normal values.

Influence on the skin

During pregnancy, the sensitivity of the skin [4] also changes. In particular, the skin becomes more vulnerable. In this case, ultraviolet radiation becomes more dangerous. Broccoli will help to normalize the situation. It contains vitamins A, B, E, and K. This vitamin complex has a beneficial effect on the health of the skin.

Effect on bones

As we wrote above, pregnancy restructures the entire body. Even its strongest parts – the bones [5] – change. The main problem that appears in pregnant women is osteoporosis. But here, too, our plant will come to the rescue. It contains a lot of calcium – it is good for bone tissue. In addition, there is zinc and magnesium.

Improves the immune system

Everyone knows that a baby in a woman’s belly consumes almost all of her strength. As a result, the mother’s immune [6] system is severely compromised. This makes it easier for pregnant women to catch a disease or virus. But the main danger is that this can affect the baby. If you constantly eat broccoli, the strength of the whole body improves. Beta-carotene and other beneficial substances support your immunity.

Influence on vision

Beta-carotene is one of the most important elements affecting the eyes. Vitamin A also significantly helps to improve vision [7]. It is these elements that are found in large quantities in broccoli. In fact, if you eat this vegetable all the time, your eyes will be grateful.

Preventing cancer diseases

Broccoli contains phytochemicals – they stop the growth of cancer [8] cells. That’s not to say it’s a cure-all – it’s not. But it will give you and your baby extra protection.

Fighting allergies

The presence of vitamin C in cabbage helps fight many allergens [9]. But now we are not talking about a complete victory over allergies. We are talking about the fact that with the help of our plant you can alleviate the symptoms. For example, nasal congestion is relieved and sneezing attacks are reduced. But there is another point – broccoli itself can sometimes be an allergen. Therefore, it is better to consult a doctor beforehand.

Help for pregnancy

Broccoli is a treasure trove of nutrients and elements. So if you do not have any contraindications – it is great to support your body. If you include it in the diet – you will constantly be fed. Ultimately, it will have a good effect on your and your child’s health.

Diet: How much broccoli can pregnant women eat?

2-3 standard servings of broccoli a day will be enough. You can eat it both raw and cooked.

How to choose fresh broccoli

Here are a few recommendations before you buy:

  • Do not buy cabbage with wilted inflorescences.
  • The stem should have a dense and firm structure. If the stem feels hollow inside, it is not good.
  • The plant should have a rich green color. If there is yellowing, the broccoli is overripe.
  • The plant as a whole should have a fresh appearance.

Ways to include broccoli in your pregnancy diet

Below we will describe how to cook and eat our cabbage:

  • The florets can be sliced and then steamed. The resulting product can be added to salads and other dishes. It will perfectly complement meat, vegetable stew, and even pizza.
  • You can add one piece to a plate with freshly cooked. Such a touch will not only decorate the dish but also add flavor.
  • In a pan with vegetable oil fry broccoli and other light vegetables. Alternatively, they can be baked.
  • Broccoli can be added to many vegetable mixes by chopping them in a blender.
  • In principle, there are no special secrets when cooking this cabbage. Whatever your imagination is ready for – cook it that way.

What harm can there be to pregnant women?

After reading our article you may think that this is just a great product. Yes, it is. But you shouldn’t abuse it too much. All good things must be in moderation. Excessive use can lead to allergies. Rashes and redness will appear. It can also cause problems in the gastrointestinal tract. Therefore, consult your doctor first. The daily ratio should not exceed 2-3 servings.

Broccoli Recipes for Pregnancy

Here are some recipes for broccoli dishes that you can easily make at home

Broccoli Recipes for Pregnancy

Cheese Soup

Products:

  • Broccoli
  • Cheddar cheese
  • Grated garlic
  • Potatoes
  • Onions
  • Broth (vegetable/chicken broth)
  • Milk
  • Water

–°ooking method:

  • Slice the potatoes and cabbage.
  • Heat a little oil in a saucepan. Then add chopped onion. Fry them lightly.
  • Pour some broth into the pot. After that pour in broccoli and potatoes. Cook for 13-15 minutes.
  • After that make a small fire. Dice the cheese and add it to the pot. When the cheese is melted, pour in the garlic and add the milk. Stir it.
  • If the soup is too thick dilute it with water.

Cheese feta soup

Products:

  • Broccoli
  • Butter
  • Feta cheese
  • Gravy vegetable broth
  • Potatoes, celery, and onions
  • Pepper and salt
  • Vegetable oil

–°ooking method:

  • In a deep frying pan in vegetable oil fry the onion
  • Then we add our vegetables and feta cheese. We stew everything under a lid.
  • Then we add our broth and broccoli. We keep it on the heat for 8-10 minutes.
  • At the last step – pour everything into a blender and mix thoroughly.
  • Then pour it on a plate. You can add a few pieces of cheese and spices (salt/pepper).

Popular Questions Answered

  1. Can pregnant women eat raw broccoli?
  • Yes, as long as it is thoroughly washed in running water.

2. Can I eat sprouted broccoli?

  • Yes, you can. Especially because it is sprouted cabbage perfectly normalizes the heart.

3. How harmless is it?

  • Practically 100%. But if you have no contraindications or individual intolerance. In any case, remember that the product should not be abused!

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