Vegetables – Fruit vegetables and leafy vegetables are an integral part of a balance diet .
According to Ayurvedic literature the vegetables and other things which are easily digestible and suitable for most constitution ( प्रकृती ) during pregnancy are – Bottle gourd – ( तुंबीफल / दुधी भोपळा / लौकी )

” मिष्टं तुम्बी फलं ह्रद्यं पित्तश्ल़ेष्मापहं गुरू |
वृष्यं रूचिकरं प्रोक्तं धातुपुष्टिविवर्धनात || “
( भावप्रकाश )

Bottle gourd nourishes the heart , balances पित्त and कफ दोष ., Increases – वीर्य – life energy . It is appetizing and nourishes all tissues.
It also contains vitamin B, calcium,iron . It can be consumed in various form like – vegetable , soup , salad , sweet ( हलवा ) .

● Carrots and Pumpkins ( लाल भोपळा ) contain large amounts of vitamin – A i.e carotene .

● Okra ( lady finger – भेंडी ) , ridge gourd ( दोडका) contain Calcium , iron , and vitamin – A, B, C.

● Bitter gourd ( कारली ) is rich in vitamin C . Fenugreek leaves ( मेथीची पाने ) , चवळई , तांदुळजा ,चाकवत. also rich in vitamin C.

● Spinach ( पालक ) is an excellent source of iron . It can be taken in a soup form or as a vegetable .

● Gherkin ( तोंडली ) helps a positive effect on bowel movement so that stool formed well .

● Spinach, bottle gourd , Ridge gourd, Ghosali ( घोसाळी ) are best for those who suffering from constipation ,and hard stools during pregnancy .

● Vegetables such as – sweet potato ( रताळी ) , mushrooms , corn , Elephant yam ( सुरण ) are difficult to digest , so should be avoided during pregnancy.

● Capsicum , brinjal, spring onions , cluster beans ( गवार ) ,should be used rarely as they increase ‘ पित्त’ in the body .

● Carrot or tomato juice also increase पित्त. Some things to follow before consuming vegetables.

● Its better if All vegetables are cooked in Pure Deshi Cow Ghee with cumin seeds ( जिरे ) and garnished with coriander leaves.

● All vegetables should be organically grown . Non- genetically modified , without insecticides,chemical fertilized and pesticides.

● Fresh vegetables should be well cleaned , washed with warm water and should always be cooked before eating .

● Even carrot and beetroot should also be steamed if they are to be used in salads. Avoid raw vegetables.

● During rainy season – as water contains a lot of impurities , this increases the risk of microbial and bacterial contamination in vegetables , so it’s better to avoid green leafy vegetables during rainy season .(“नित्यं तु शाकं वर्ज्ययेत्‌ …!”)

● Vegetables should not be strongly spiced or made in rich gravies . To enhance the flavor of vegetables while cooking ingredients such as – coconut , ginger , sesame seeds ( मोहरी ) , poppy seeds ( खसखस ) ,coriander powder , are good .

● Avoid using too much chili in vegetable or soup preparations. Ginger can be used instead of that .

● Preparing vegetables in pure ghee ( फोडणी ) is recommended for pregnant women .The use of too much oil can cause weight gain ( स्थौल्य ) and indigestion ( विद्ग्धाजीर्ण ) .out of wide varieties of oils – Pea nut oil ( शेंगदाणा तेल – घाणीचे ) is best for daily use . Will write about Fruits, Grains, Pulses indicated in pregnancy in upcoming article.