Pregnancy is a period of every woman's life in which she must pay special attention to her diet. In addition to fresh fruits and vegetables, her he althy menu should also include milk.
It is a vital source of vitamins, minerals such as calcium. Studies show that a pregnant woman needs 1000 to 1300 mg of calcium per day. Which milks, besides cow's milk, can you consume during pregnancy?
Goat milk
Goat milk has a specific taste and not everyone likes to consume it. However, its nutritional benefits make it one of the most beneficial milks for pregnant women. Compared to cow's milk, it has higher protein content, less fat and more vitamin B2, which stimulates the production of antibodies and thus keeps the immune system he althy.
Consumption of goat's milk lowers cholesterol and accelerates the process of metabolism, supporting digestion. This type of milk contains the most vitamin A, which is absorbed directly by the body. One cup of goat milk provides 283 mg of calcium.
Soymilk
Soy milk contains almost the same amount of protein as cow's milk. Its consumption will not affect your cholesterol levels, but it will provide enough calcium for you and your developing baby.
Monounsaturated fats help protect against cardiovascular disease. Antioxidants found in soy milk help fight cancer. One cup of soy milk provides 300 mg of calcium.
Rice Milk
If you suffer from type 1 or 2 diabetes as well as gestational diabetes, this type of milk is not suitable for you as contains 4 times more carbohydrates than cow. In case you are not suffering from diabetes, you can consume rice milk as it is rich in vitamins but low in fat. Milk is also a good source of calcium, selenium and manganese. One cup of it will provide you with 20 mg of calcium.
Almond Milk
Almond milk is the best alternative for those pregnant women who are intolerant to soy, lactose. It is devoid of saturated fat and will not affect cholesterol levels.
Rich in folic acid, fiber, protein, vitamin B, calcium, iron and vitamin E. Low in calories, almond milk also contains antioxidants that stimulate the immune system. One cup of it will provide you with 7.5 mg of calcium.
Oat Milk
The high fiber content in oat milk reduces the risk of constipation during pregnancy.
Also helps control blood sugar levels and transport oxygen to cells.
Oat milk is rich in vitamins A and B and minerals such as manganese, potassium and phosphorus. Contains more protein than almond or rice milk. One cup of it will provide you with 120 mg of calcium.
