6 Types of Beans Beneficial for Pregnant Women
Many pregnant women experience significant digestive issues, but the fiber content found in various types of beans can help alleviate these concerns.
1. Lentils
Among all beans, lentils top the list for supplying folic acid, a crucial nutrient for pregnancy. Additionally, lentils are rich in iron, which helps transport oxygen to the fetus, supports metabolism between mother and baby, and generates new energy for daily activities.
Expectant mothers concerned about constipation can turn to lentils as an effective solution due to their high fiber content.
Lentils also rank third among beans in terms of protein content, which plays a vital role in the development of fetal tissues and muscles.
If you’re worried about premature birth, low birth weight, or prolonged labor, adding lentils to your diet may help reduce these risks.
Moreover, the B vitamins and essential minerals in lentils are beneficial for pregnant women with cardiovascular issues or diabetes.
2. Black Beans
Black beans are known for their cooling and detoxifying properties, especially during hot weather.
Traditionally, black beans have been used to help reduce body heat and eliminate toxins. The green-core variety is particularly nutritious and flavorful. For pregnant women, black beans are an excellent source of blood-boosting nutrients. A nourishing dish to consider is black bean soup with silky chicken, which can be consumed both during pregnancy and postpartum for optimal health.
Additionally, black beans can help relieve joint and muscle pain, a common discomfort during pregnancy.
3. Red Beans
Red beans have the highest antioxidant content among all types of beans. They are also a great source of protein and omega-3 fatty acids, which are essential for the healthy development of the baby.
The vitamin B1 in red beans strengthens the immune system and improves blood circulation in pregnant women. Meanwhile, vitamin B6 helps prevent colds caused by weather changes and reduces prolonged fatigue.
Furthermore, red beans are abundant in iron, providing sufficient supply for both mother and baby.
Additionally, red beans are often used to treat pregnancy-related infections effectively.
4. Mung Beans
Mung beans are packed with essential nutrients. In addition to their primary components—protein, starch, fat, and fiber—they contain high amounts of vitamins E, B1, B2, B3, B6, C, provitamin K, folic acid, and minerals such as calcium, magnesium, potassium, sodium, zinc, and iron.
Mung beans are also an excellent source of soluble fiber. This type of fiber passes through the digestive tract, absorbing excess fats and eliminating them before they can be absorbed by the body, particularly cholesterol.
The best dish for pregnant women is mung bean porridge, especially during morning sickness.
5. Soybeans
Soybeans are considered an exceptional source of nutrition for humans, often referred to as “boneless meat” due to their high protein content (100g of soybeans is equivalent to 800g of beef). Soybeans contain about 40% protein, 12-25% lipids, 10-15% glucids, along with essential minerals like iron, calcium, magnesium, potassium, phosphorus, sodium, and sulfur. They also provide vitamins A, B1, B2, D, E, F, as well as enzymes, waxes, resins, and cellulose.
Most importantly, soybeans contain essential amino acids such as isoleucine, lysine, leucine, phenylalanine, methionine, valine, and tryptophan. The non-replaceable amino acids in soybeans are crucial for overall health.
6. Okra
Okra is rich in vitamin A, B vitamins (B1, B2, B6), vitamin C, and essential minerals like zinc and calcium. Additionally, it provides fiber and folic acid, which help prevent birth defects and effectively eliminate constipation in pregnant women.
