Broccoli during pregnancy

Broccoli during pregnancy

If it comes to healthy and highly nutritious green vegetables, then how can we forget the name of broccoli. Many people have also given the name of this vegetable as super food because nutrition and many benefits are also hidden in it. But it is not necessary that what is good for you is also healthy for a pregnant woman. Therefore it is important to know whether eating broccoli during pregnancy is beneficial or not. 

How safe is it to eat broccoli during pregnancy?

It is absolutely right to include broccoli in the diet during pregnancy and you should not be worried about it at all. It contains a variety of vitamins and minerals as well as nutritional agents. All these properties make broccoli the perfect food for maintaining physical health and overall health, as well as helping the development of the unborn child. 

benefits of eating broccoli during pregnancy 

Broccoli during pregnancy
Broccoli during pregnancy

Let us find out why you should include broccoli in your diet during pregnancy;

1. The problem of constipation is cured 

During pregnancy, every woman has the problem of constipation, which can also cause discomfort. A lot of changes take place in a woman’s body during this time, hormones fluctuate, iron supplements get completely consumed and all these things affect the bowels. For this, the fiber present in broccoli can be beneficial. By eating broccoli, the amount of water in the body is fulfilled, the bowel movement is supported and the problem of constipation is also relieved. 

2. Prevents anemia 

You may already be taking iron supplements as your body needs iron the most during pregnancy for the baby. But during this time it is better to take natural iron-rich foods and broccoli has sufficient amount of iron in the form of folic acid. If you are already taking its supplements, then the doctor may advise you to take supplements and dosages of broccoli at different times as per the requirement.  

3. Diabetes is controlled 

During pregnancy, not every woman has diabetes from the beginning, but due to pregnancy, women get a type of diabetes called gestational diabetes. At this time there are many internal changes in the body of the woman, one of which is the reduced production of insulin which mainly splits the sugar. Broccoli helps perfectly in this as it maintains the sugar at a normal level and lowers the insulin pressure.

4. Skin is protected 

As a result of pregnancy, women’s skin becomes sensitive and due to this UV radiations can easily damage the skin. Eating broccoli not only keeps the skin safe but also makes it glow. This is due to the different types of vitamins present in broccoli, such as vitamin ‘K’, B. E and A. All these vitamins help in making the structure of the skin healthy.

5. Bones are strong 

Due to physiological changes during pregnancy, women have to face many problems due to which their bones are affected and osteoporosis is also one of these problems. Eating broccoli is good for strengthening bones as it contains zinc, magnesium and calcium in sufficient quantity. 

6. Increases immunity

During pregnancy, due to taking full care of the baby in the womb, your immunity becomes very weak. You can also get infection very easily from this and it can affect the baby. If you try to increase immunity from outside, then it can help you a lot. The selenium and beta-carotene in broccoli help support you and keep your baby safe. 

7. Improves eyesight 

Vitamin ‘A’ and beta carotene are very important for good vision. Broccoli has sufficient amount of both these things. If you eat it regularly in your diet then problems related to your eyes can be reduced. 

8. Reduces the risk of cancer 

This is an important benefit of eating broccoli. Yes, eating broccoli does not cure cancer but it contains elements called phytochemicals. These have anti-carcinogenic properties which help in reducing the chances of cancer from the very beginning. It is not temporarily beneficial for you and the baby, but it has many benefits in the long run. 

9. Drives away allergens  

Vitamin C present in broccoli plays an important role in reducing allergies and relieving other symptoms during pregnancy, such as stuffy nose and sneezing. On the contrary, eating too much broccoli causes allergies, which can also cause rashes on your skin. So be careful while eating it. 

10. Best for whole pregnancy 

It is a bit difficult to include foods in your diet keeping in mind all the nutritional elements. Broccoli contains all the nutrients that help in the neurological development of the unborn baby and help women stay fit throughout pregnancy. 

How Much Broccoli Can a Pregnant Woman Eat? 

You can have 2-3 cups of broccoli in a day in the form of any food as the nutrition present in it fulfills your requirements for the whole day.

How to choose healthy and fresh broccoli?

  • Never buy broccoli that is completely dry or wilted. 
  • The broccoli florets should be fully plumped up and firm. If the broccoli florets are under-filled and old, don’t buy them. 
  • If the color of broccoli starts turning yellow, it means that it is old and stale. It is better not to buy such broccoli. 
  • Like other vegetables, broccoli should also be dense and fresh. Bright and dark green broccoli is always nice and fresh. 

Ways to Include Broccoli in Diet During Pregnancy 

  • First, cut and steam the broccoli. You can then use it in salads or as a topping on pasta and pizza. 
  • Adding fresh and small broccoli to the soup enhances its taste. 
  • If you want to eat it as a snack, then you can eat it by lightly frying it in olive oil with some vegetables, corn or carrots. This will be a healthy and tasty snack for you. Broccoli can also be made into a good dish by baking it. 
  • You can make dips or chutney of broccoli and enjoy its taste with paratha or bread. 
  • There is no one specific way to cook broccoli. You can cook it like any other vegetable. 

Is there any harm in eating broccoli during pregnancy?

Because of the benefits of broccoli, if you think that you eat it in excess or have cravings, there is nothing wrong with it. But anything is good to eat in moderation during pregnancy and eating too much broccoli can be harmful. If you consume broccoli in large quantities, it can cause an allergic reaction, resulting in rashes or hives all over your body. Even if not very serious, you may still have problems related to gas or stomach. 

Healthy Broccoli Recipes to Eat During Pregnancy 

Here are some recipes made with broccoli, let’s find out; 

1. Broccoli Cheddar Soup 

This recipe is delicious as well as tasty.

Material 

  • chopped broccoli 
  • Cheddar Cheese Cubes 
  • Butter 
  • garlic powder 
  • Cornstarch 
  • Milk 
  • Chicken Broth 
  • Chopped onion 
  • Water 

Method

  1. First of all, take a pot and put some butter in it. Now keep this pot on medium heat till the butter melts. Add chopped onion to it and cook till it becomes soft. 
  2. After this, you add chicken broth and chopped broccoli to it. Cook this whole mixture for about 15 minutes. 
  3. Lower the flame and add the paneer cubes. As soon as the cubes melt, add garlic powder to it and add milk. 
  4. Mix cornstarch and water in a bowl until the cornstarch is completely dissolved. Then put this mixture in the pot and mix it and keep stirring it until the consistency of the soup is thick. 

Servings: 10 bowls 

Cook Time: 40 to 50 minutes 

2. Broccoli Soup with Feta Cheese 

This soup also has a creamy flavor with an English twist which makes it highly palatable.

Material

  • chopped broccoli 
  • crumbled feta cheese 
  • Butter 
  • Broth of vegetables with less salt 
  • sliced ​​potatoes 
  • chopped green celery sticks
  • chopped green onions 
  • mustard oil 

Method 

  1. First of all, heat oil in a pan and cook onions in it. 
  2. After this, you add green onions, celery sticks, butter and potato pieces to it. Cover and cook it for a few minutes. 
  3. You add vegetable stock along with broccoli to this mixture. Let it cook for a few minutes. 
  4. Put this whole mixture in a blender and blend it till it becomes a paste. 
  5. Take out the paste in a bowl and top it with feta cheese and sprinkle some black pepper. 

Servings : 10 bowls 

Cook Time: 40 to 50 minutes 

Frequently asked questions 

1. Is it safe to eat raw broccoli during pregnancy?

If you have cleaned broccoli properly then you can eat it even during pregnancy.  

2. Can a pregnant woman eat broccoli sprouts? 

Sprouts are beneficial for the heart of the baby and the mother later in life. That’s why it must be included in the diet. 

3. Is it safe to eat broccoli stalks during pregnancy?

Although it does not have any special advantages, but it can give benefits equally. Yes, it can be eaten after washing it well. 

Whether the food is tasty or healthy and nutritious, but if it is eaten in the right quantity, then you can get many benefits from it. Same is the case with broccoli. If you cook it properly and include it as a complementary item in your diet, then it can give you many health benefits.