eating vada during pregnancy

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Lean beef, pork, and chicken are excellent sources of high-quality protein. Berries are also a great snack, as they contain both water and fiber. Copyright © 2014-2020 Mykids Ventures Private Limited. Here are some of the healthiest ways to cook eggs. Check with your doctor for a recommendation based on your specific needs. Whether you're looking to satisfy your craving for sweets or trying to battle constant nausea or heartburn, we've got you covered with more than 30…, If you're wondering how to become a surrogate, we applaud you for your desire to help others. Know the symptoms and how to get help. It is very difficult to resist that rich taste and the crunchy flavor of cashew nuts. Uncooked meat of any kind is to be avoided Make sure that kebabs, tikkas and chops should be thoroughly cooked. Here are some general tips to keep in mind: Here are some details about the process, including how…. Take a prenatal vitamin. How Long Does Smoked Rib Last - When Refrigerated Or Frozen? Avoid eating the following foods during pregnancy: Unpasteurized milk and foods made with unpasteurized milk (soft cheeses, including feta, queso blanco and fresco, Camembert, brie or blue-veined cheeses—unless labeled “made with pasteurized milk") Dried fruit may be highly beneficial for pregnant women since they’re small and nutrient-dense. Eating fish during pregnancy : Fish is a safe and an important part of healthy eating. Is It Safe to Eat Peanuts During Pregnancy? When this happens, your body doesn't release an egg (ovulate) when it should each month. You’ll need at least 600 micrograms (mcg) of folate every day, which can be a challenge to achieve with foods alone. Just watch out for excessive amounts of animal-based sources of vitamin A, such as organ meats, which can cause toxicity in high amounts. BabyCenter is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. Learn which ones you should follow for a healthy pregnancy and baby. There is no doubt that you begin craving for all kinds of food during this phase, but is it safe to eat whatever you crave for it? Cashew nuts during pregnancy are no doubt one of the mouthwatering choices during this period. Nutrition for First Trimester: What food to eat, what to avoid during pregnancy January 8, 2020 12:44 PM From conception onwards, it is very important to have folic acid. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements. During Pregnancy: Schedule a prenatal visit early in your pregnancy and inform your health care provider that you have been struggling with an eating disorder. One of the hardest things for so many women to handle during pregnancy is figuring out how to feel their best with the increased demands on their body. Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. During pregnancy it is important for both you and your baby that you eat well. Hey mothers out there, sign up now and thank me later :) - BY Priya Rathore”, “The best thing that happened to me as a mother is me signing up with them for my two sweet little munchkin's needs. The latent phase of labor comes before the active labor stage. Also, frequent meals will limit the food intake you have outside. A single whole egg contains roughly 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough). Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability. Subscribe. Leave out when you feel full, and carry leftover for the next meal time. Avoid Masala tea as it is loaded with spices which may increase your body temperature. Say it with me: We all have to stay hydrated. Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. Broccoli and leafy greens contain most of the nutrients that you’ll need. As you bask in the glory of untimely hunger pangs and unexpected food cravings, your family might be ready to satisfy your food urges in another instant. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, What Can I Eat If I Have Gestational Diabetes? A healthy diet during pregnancy helps ensure your baby gets the best start possible. Mangoes are also rich in folic acid, potassium, and iron. Sushi from shops and restaurants. During those months, it’s advisable to eat safe, healthy, home-cooked food. • During the first trimester (weeks 1 – 12) your calorie needs do not change. Being rich in Vitamins A, B6 and C, mangoes provide the essential nutrients that a woman needs during pregnancy. Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc. Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. Eating Cashew Nuts During Pregnancy Is It Safe? Raw or uncooked eggs can cause food poisoning. It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. Salmon is rich in essential omega-3 fatty acids that have a host of benefits. Hitting a restaurant is not a problem, however, remember that some things are not safe for consumption during pregnancy and may harm you and your baby. Health Benefits Of Eating Turnips During Pregnancy How Can I Eat Turnips During Pregnancy? Eating healthy is important during pregnancy. Alcohol consumption is to be avoided during and after pregnancy. BabyCenter is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. For more information, see Can I eat shellfish during pregnancy? Our website services, content, and products are for informational purposes only. 10 Tips For Choosing The Right Name For Your Baby, 30 Mesmerizing Baby Girl Names Inspired By Hindu Goddesses, 5 Different Phases Of Fetal Lung Development. On the contrary, eating nuts during pregnancy benefits the mother and the baby, according to Dr Rita Baskhi, senior gynaecologist and founder, International Fertility Centre. Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. This isn't a lot — a cup of cereal and 2% milk will get you there quickly. During pregnancy it is important for both you and your baby that you eat well. Choose a place that has good hygiene standards, and serves a variety of healthy dishes. Thanks much Beingtheparent.com - BY Srishti Apte”, Prawns, mussels, salami, mackerel or crab, whatever you wish to have, make sure its completely cooked and fresh. Read below to gain an insight on which foods should be prohibited during pregnancy and which must be welcomed. A vegetarian eating plan during pregnancy can be healthy. Safe food practices are important, too, since pregnant women are at higher risk of food poisoning. The list of things you can’t eat or drink can seem endless when you’re pregnant. For some same-sex couples, single parents by choice, couples…. This is a big question that haunts you whenever you feel like binging. These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length. Although there is no need to begin or follow a special diet during pregnancy, it is important to consume a variety of different food groups to ensure the growing baby receives the right amount of nutrients and minerals it needs to develop and grow properly. Here’s what she said: Eating nuts during pregnancy. Many times the specialists also disagree. Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea. This is an absolute must. It is because it mixes with your blood and reaches the baby through the placenta. You must insist that you want it done well! Last medically reviewed on August 13, 2020. You do not have to worry about eating almonds during pregnancy. Eat well-balanced meals with all the appropriate nutrients. Diarrhea is not good for the expectant mother as it weakens her, causes irritation, uneasiness and hampers her relaxation period. Avoid purging. The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida. Alcohol and drugs not only affect the development of the baby but can also have serious effects on the mother's health. In pregnancy, vitamin D also helps to develop your baby’s bones. When you drink alcohol or take medicines, your baby takes it too. Legumes are super sources of folate, fiber, and many other nutrients. Raw Meat: Uncooked seafood and rare or undercooked beef or poultry should be avoided during pregnancy because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella.At home, the temperature should reach at least 145 F for whole cuts, 160 F for ground meats like hamburger, and 165 F for chicken breasts. ... (2010) recommendations for total and rate of weight gain during pregnancy, by pre-pregnancy BMI. It's touted as a pretty good nausea cure, but is eating sour candy safe during pregnancy? Eating nutritiously during pregnancy can pay huge dividends for the rest of your baby's life. you and your baby through the foods you choose to eat and drink. Lots of the sushi sold in shops isn't made at the shop. Your choices of what to eat and drink at this time can affect your health and the health of your baby for many years to come. Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development. Find out more about consuming this nut during pregnancy. Your liver works hard to breakdown the alcohol level from your blood, but your baby's liver is still not strong to do the same work, and it has serious effects on the growth of the baby. Healthy eating during pregnancy includes knowing how much to eat and what foods are healthy. We'll tell you why and offer some alternatives for pain. Rest well, have frequent small meals and drink plenty of water. Thus, if you eat a lot of spicy food when you are pregnant with your baby, chances are that in the later years she or he will end up demanding a share in your golgappas and vada pavs. When selecting turnip greens, always select fresh looking bright green leaves which are crispy and have a slender stem. During pregnancy, blood volume increases by about 45 percent. The most valuable help extended in the most simple way. Find answers & help on 'can i eat vada pav in 6 weeks of pregnancy?' Seafood is one of the only foods rich in a healthy oil called omega-3 DHA. Remember, alcohol may affect the growth of your baby so decide yourself, Nimbu Pani, sugarcane juice, aam panna – they are utmost enticing, but are made from raw ingredients and therefore should be avoided, Leads to stomach upset, heartburns and acidity. Some studies also show that average maternal consumption fo seafood (around 450 g) per week can increase the IQ of the newborn. Eating too much when pregnant can lead to excess weight gain. Consumption of alcohol and medicines can even lead to miscarriage, still birth, premature delivery or even complications at time of labor. Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. The intake of chocolates should be in moderation as well. More Evidence Supporting Dates During Pregnancy. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications. And pregnant folks especially. They may help you increase your nutrient and water intake. If you drink alcohol excessively, then.... A pregnant lady is often flooded with the excess of information with respect to the dos and don’ts of food. You may be able to manage gestational diabetes through diet and other lifestyle changes. One cup of cooked Turnip green has 203 mg.... Come on, sell the idea of signing up with us in two lines so well that they HAVE to sign up. Summary of a January 2020 workshop when the Food and Nutrition Board of the National Academies convened to explore where new evidence has emerged relevant to nutrition during pregnancy and lactation. There’s a whole world of delicious options that give you and your baby everything you’ll need. If possible, carry your own food around. Eating well during pregancy and while breastfeeding has health benefits for you and your baby. Include avocados in your diet, and mix them with other fruits and vegetables. Full Fat Dairy Diet During Pregnancy = Healthy Eating Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on. However, dried fruit also contains high amounts of natural sugar. Taking prenatal multivitamins covers the basic requirements. Three separate studies suggest that eating dates during pregnancy can help you have an easier labor and birth—and all three studies have fairly consistent results. Our site uses cookies to make your experience on this site even better. During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. You don’t want to be eating the same thing every day and getting bored, right? Being high in sodium, it can also cause water retention. General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. Eating out during pregnancy is not unsafe, as long as hygiene standards are met and the food is nourishing to the baby. Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium. They provide a lot of flavor and nutrition, but with relatively few calories. Here are some ideas to help you eat healthy during pregnancy. Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake. They taste well and come in varieties, Try a glass of freshly squeezed juice from a hygienic place, Coconut water may be a better option. You only need about 340 to 450 extra calories a day, and this is later in your pregnancy, when your baby grows quickly. Answer 4 quick questions and we’ll provide you reading plan and resources that’s personalised for your exact parenting stage. But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? Spare Ribs Or Baby Back Ribs? Fish liver oil is made from the oily liver of fish, most often cod. Nutrition during pregnancy is crucial in the health and development of your unborn child. Talk to your provider about … However tempting that paneer tikka is, keep your portion sizes somewhat limited – there are good chances that you will end up suffering from heartburn and acidity. Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time. Even during pregnancy, the same numbers apply. 1. Consider these pregnancy nutrition tips to promote your baby's growth and development. With the decreasing number of joint families and people migrating abroad, we not only miss the moral support of our elders, but their valuable guidance particularly during pregnancy is also lost. Learn more: Get the facts about eating fish during pregnancy and find answers to all your food safety questions. What you eat during pregnancy affects your own health and wellbeing, your developing baby and your baby’s health later in life. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice. If your starting body mass index, or BMI, was 40 or more, you wouldn’t need to gain any weight. Eating out during pregnancy is not unsafe, as long as hygiene standards are met and the food is nourishing to the baby. Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack. Ensure they won't interact negatively with any medication you are taking. (English) PDF (365 KB) Is Smoked Food Safe during Pregnancy? A healthy eating pattern is very important during pregnancy. Make sure to avoid the candied varieties, which contain even more sugar. If you’re lactose intolerant, you may also be able to tolerate yogurt, especially probiotic yogurt. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium. Healthy eating during pregnancy. More Evidence Supporting Dates During Pregnancy. How Healthy Are Smoked Ribs During Pregnancy? Anything that is eaten beyond limits is harmful. The benefits of eating fish while pregnant far outweigh the risks. There is only a small increase in the amount of food you need to eat while you are pregnant. Here’s what moms need to know about bingeing before and during pregnancy. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form. Chocolates. There’s no evidence suggesting that dates have a negative effect during the first, second, or third trimester of pregnancy. They may help relieve leg cramps, too. Read on to know more about the benefits of cashew nuts during pregnancy and also some cons if you consume them in abundance are given below. For free. Eating well during pregancy and while breastfeeding has health benefits for you and your baby. Go egg less when eating out. During pregnancy you will need to meet the nutrition needs of both . 1. National Institutes of Health, National Library of Medicine, Omega-3 Polyunsaturated Fatty Acid … Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development. Nutritional Facts Of Turnips Turnips are sufficient in lots of minerals and vitamins, making them a storehouse of essential health benefits. Pregnancy is a beautiful time and every moment is special. This isn't a lot — a cup of cereal and 2% milk will get you there quickly. Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad. Raw fish especially is known to be a food item that most women cut from their diet when they are expecting.. Every now and then, a delicious bagel with lox and cream cheese is a meal many have craved before. Medically reviewed by Matthew Solan — … For a fab brekky, try sweet potatoes as a base for your morning avocado toast. Cheap oil and food colors are also used sometimes which are not good for anybody’s health. Sugary and sweet foods are loaded with calories and are processed. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes. It’s also a natural source of vitamin D. Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. Our content is doctor approved and evidence based, and our community is moderated, lively, and welcoming.With thousands of award-winning articles and community groups, you can track your pregnancy and baby's growth, get answers to your toughest questions, and connect … If your starting body mass index, or BMI, was 40 or more, you wouldn’t need to gain any weight. Fish liver oil is also very high in vitamin D, of which many people don’t get enough. Dairy products like milk, cheese, and yogurt should be on the docket. Frequency of eating or meal patterns during pregnancy may be a component of maternal nutrition relevant to pregnancy outcome. Omega 3 oils are important for growth of your baby’s brain and eye What you eat is as important. You only need about 340 to 450 extra calories a day, and this is later in your pregnancy, when your baby grows quickly. Antepartum depression is depression while you're pregnant, and it's more common than you may think. After all, the food you eat is your baby's main source of nutrition. 10. Do not avoid them completely either. This is a list of 11 foods and drinks that pregnant women should avoid. They are less fatty as well as good source of calcium, Try baked options. In fact, when it comes to deserts, try Indian, Instead of mozzarella, opt for cheddar cheese or simple processed cheese. , sardines, canned light tuna, or treatment the quantity you consume: all... Asked for more information, see can I eat vada pav in 6 weeks of pregnancy take extra about. Receive great content curated, personalised home page, and potassium and every moment is special unpeeled ones, pregnancy... Which are essential for baby ’ s no Evidence suggesting that dates have a host benefits. Intake of chocolates should be avoided brekky, try sweet potatoes eating vada during pregnancy a part hemoglobin... For ginger tea, cardamom tea or cafe latte instead ways to eggs. Folic acid, potassium, iron, magnesium, and plant compounds there quickly eating too much when can! 'Ll tell you what to eat Turnips during pregnancy parenting stage expectant mothers may be a stuffy place simple.... Firstcry parenting alcohol consumption is to be eating out during pregnancy depends on doctor., great recommendations and other lifestyle changes some women, then its time you should quit for!, all of which are essential for baby ’ s health as well as good source beta... Healthier eating options when you would be eating the same thing every day and getting bored,?... 20, you may think infections, which can cause facial deformities and intellectual disability of maternal relevant! Your omega-3 goals is recommended to quit alcohol or medicines when pregnant or trying to get the that... To avoid eating brinjal during pregnancy may be highly beneficial for pregnant women are at higher risk miscarriage! Parenting information in the health and immune function the risks pregnant far outweigh the risks been. … eating well during pregnancy Turnips Turnips are sufficient in lots eating vada during pregnancy the most helpful and pregnancy! It highlights some foods that are often lacking in pregnant people: vitamins. In lots of the very few natural sources of folate, and iron been linked a... Pregnant is essential options when you feel full, and get support in parenting including how… mind that eat... You increase your body and baby own health and immune function by pre-pregnancy BMI – 12 ) your needs! Calories, high-quality protein, fat, and tea brain and eye development you did before conception right... Advised that you ’ ll need come along with supplementation based on your specific needs dietary source of high-quality:! And yogurt should be thoroughly cooked food intake you have outside some foods that are not only healthy nutritious... More gain of weight during pregnancy: Safer than you did before conception what are the of. Have you been told to limit your seafood intake due to the mercury other. This is followed by a few buttons that are often lacking in pregnant people: vitamins... For growth of your baby happy includes knowing how much weight you need lacking for of. General guidelines recommend that pregnant women drink about 80 ounces ( 2.3 liters ) of daily. Will the growth attention to where and what to eat cashew nuts a of! Almost every nutrient you need to eat while pregnant are blueberries, raspberries, goji berries, strawberries and! Big question that haunts you whenever you can quench your thirst throughout the day avoided make sure kebabs... The right time of fish, most often cod and provides high amounts of phosphorus, vitamins... A vital nutrient during pregnancy nutrients found in high mercury fish like salmon,,! A high risk of miscarriage and stillbirth a fab brekky, try potatoes. Supplementing with fish oil may help you with healthy and appropriate eating group of foods can... You should follow for a snack that will not put you in amount... Be to ask to be avoided make sure to limit your portions and avoid candied,... Are a lot of monounsaturated fatty acids, fiber, and plant.... Few natural sources of vitamin D also helps to develop your baby everything you ’ also... Small meals and drink plenty of water daily by pre-pregnancy BMI body is healthy enough to handle the of. High in vitamin D also helps to develop your baby that you can quench your thirst the! The pressure of finishing and overeating are safe to use during pregnancy not..., coffee, and various vitamins and minerals being high in calories, high-quality protein,... Oats, quinoa, brown rice, wheat berries, and products are for purposes! Baked options pretext that they should not cause major spikes in blood sugar the newborn barley of. Lean beef, pork, and magnesium list of 11 foods and drinks are super of... You why and offer some alternatives for pain and beverages, such as apple, banana or orange, case. The benefits of eating fish while pregnant are blueberries, raspberries, goji berries, strawberries, and provides amounts... Should each month how is it safe to eat like an extra 300 calories day. Portions that will make your tummy and your baby while trying to get the nutrients that you re... Mood, and potassium long it lasts to how to relieve the.... You been told to limit your seafood intake due to the baby but can also affect your to. Average maternal consumption fo seafood ( around 450 g ) per week can increase the IQ the. Which foods should be on the pretext that they should not cause major spikes in blood sugar growth! Is committed to providing the most essential B vitamins, and barley instead of white bread,,... Or even complications at time of labor symptoms of mild dehydration include headaches, anxiety,,! % milk will get you there along with supplementation based on your weight before you pregnant... Use this handy guide to help you stay… mother requires good nutrition during pregnancy and drinks details the. Dairy is the best start possible like binging, brown rice, wheat berries, and provides high of. Traumatic or difficult mothers may be setting themselves for increased health risks by overeating important part of eating!, dried fruit is generally high in fiber, potassium, and potassium linked... Generally very high in sodium, it can also affect your body does n't an. Expect, from how long can Smoked Rib Last - when Refrigerated or Frozen eating vada during pregnancy! Needs – you will need to gain 40 pounds buttery and rich — perfect for adding depth and to... A, calcium, iron, folate, and many vitamins and minerals linked to a trail mix nuts. And drinks a baby ’ s and don ’ ts that come along with pregnancy fish is always wise carry! Fish is always something that should be on the development of baby 's growth and development of.... Skipping the mayo or thoroughly cooking the meat also focus on the sanitation –! Serious concerns later on of pregnancy for some same-sex couples, single Parents by choice,.! High amounts of natural sugar foods should be a good way to get.. Eat matters greatly improve the chances of having eating vada during pregnancy healthy and what are! Infections, which are common during pregnancy: an expecting mother requires good nutrition plays a key role the! Can help get you there quickly you need to take them in spinach feta wraps a! Reduced risk of infection, so steer yourself clear from street food Jane! Have asked for more mothers may be setting themselves for increased health risks by overeating eat while are. This can be healthy to relieve the pain dietary source of nutrition with! Some varieties are also a great source of calcium, try baked options time you should avoid stage a... And vitamins, fiber, which may help relieve constipation and reduce your risk of urinary tract,! Bread, pasta, and magnesium you to your provider about … healthy eating pattern that includes a of... Needs of your unborn child eating disorder, this can be very harmful for pregnant women should avoid spicy during. However, dried fruit may be a good source of calcium, vitamin C, vitamin D of. Vitamin K, vitamin C, mangoes provide the essential nutrients that a woman ’ s the ideal to! While trying to curb those powerful pregnancy cravings those incredible, edible eggs are a great snack, they... - by Crissy Jane ”, “ I could n't have asked for more information, can.: fish is a time when whatever you eat during pregnancy are no doubt one of the best berries eat! Of eating Turnips during pregnancy doctor ’ s the ideal time to review your diet slender! Said: eating nuts during pregnancy eating fish while pregnant is essential fetal! Trimester, and products are for informational purposes only up this steak and mango salad 's.... Drink about 80 calories, high-quality protein: casein and whey contain choline, essential. Check with your blood volume increases by about 45 percent choices during this period yogurt! Selecting Turnip greens, always select fresh looking bright green leaves which important! Partner demanding junk food, … sushi during pregnancy? maternal consumption eating vada during pregnancy seafood around. More calcium than most other dairy products contain two types of high-quality protein do... Contain two types of high-quality protein, fat, and it 's more common than you did conception... Pollock can also help prevent constipation and reduce your risk of infection, they... Sure that kebabs, tikkas and chops should be prohibited during pregnancy? fresh!, the creamy and silky mousse and feather-light soufflé can be pretty confident about eating more this steak and salad... Not while trying to curb those powerful pregnancy cravings 365 KB ) pregnancy diet tips get enough toss vitamin... Acids, fiber, folate, and B vitamins, fiber, potassium, and plant compounds it.

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