10 Superfoods to Eat During Pregnancy

pregnant smiling woman eating salad

Are you pregnant or planning to become pregnant? If so, it’s important to make sure that you are eating the right foods. Superfoods in pregnancy are foods that contain special nutrients good for both mother and fetus. In pregnancy, food and nutrition become very important as the baby is growing every day and it needs all the healthy nutrients.

Also, the mom’s condition should be good no matter what to ensure a smooth pregnancy and delivery. Among other things, pregnant women need plenty of protein and calcium. For a baby’s brain development, pregnant women should eat plenty of omega-3 fatty acids from food or supplements during pregnancy.

Though fermented foods like yogurt and kefir contain natural probiotics are good for a pregnant woman. While it’s important to eat foods rich in iron during pregnancy but don’t overdose on vitamin A as too much of the nutrient can harm an unborn baby. Pregnancy superfoods include salmon, avocados, yoghurt, carrots, and a orange juice. Foods that contain folic acid are very necessary for pregnancy as this leads to the proper brain development of the fetus. In this blog, we will discuss the superfoods to eat during pregnancy, so scroll up to know more.

Best Foods to eat during pregnancy

For a healthy pregnancy, you need to have a well-balanced diet so as to maintain the health of both you and your unborn baby. There are many nutrients that a pregnant woman needs during her pregnancy and some of them may be obtained from food sources. As you need Vitamin D, Vitamin C, A, K and Iron during your pregnancy, there are many superfoods that can help you get them and they are:

1. Beans, Seeds and Lentils

For fetal brain development, iron is very important. Iron which comes from beans and lentils helps the expectant mother with energy throughout her pregnancy. Kidney beans and black beans are good sources of dietary iron. Similarly, pumpkin seeds and chia seeds can help improve your pregnancy nutrition. Chia seeds and pumpkin seeds contain omega 3 fatty acids and boost pregnancy nutrition. Chia seeds for a growing baby help with the development of bones, muscles and other tissues.

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These nutrient-dense foods for the immune system are also packed with protein which helps the expectant mother maintain muscle tone. To avoid neural tube defects in the baby, you need enough amount of folate. Beans and lentils are very rich sources of folate which is needed for fetal growth. These types of pregnancy superfoods are the best source of molybdenum.

2. Berries

Berries are packed with vitamins and antioxidants and they provide the expectant mother with all the essential nutrients like vitamin C and E, and calcium and fiber. Berries also contain compounds that may protect against cardiovascular disease, cancer, neurodegeneration, inflammation, diabetes and obesity. Strawberries, blueberries, raspberries, blackberries and acai berries are some of the top sources of antioxidants. For the blood volume to go up, pregnant women need more iron. Spinach is an excellent source of iron but berries are also good sources of this nutrient.


3. Avacado

Healthy fats from avocados help the mother’s body produce hormones critical for fetal growth and development during pregnancy. Pregnant moms who eat avocados are less likely to develop gestational diabetes, high blood pressure and preeclampsia. Avocado is the best source of potassium which helps maintain healthy blood pressure during pregnancy. Also, it contains folic acid which helps the development of the fetus’ spinal cord and prevents birth defects. Folic acid in avocado is essential for most prenatal supplements that your doctor may have prescribed for you. For healthy pregnancy folic acid is very important as it helps prevent many defects in the baby. Avocado is also rich in Vitamin C, E and K which help maintain the health of your skin and bones.

4. Whole grains

Whole grains are rich in vitamin B which help with energy levels, Vitamin E which helps the mother’s body to eliminate harmful toxins and Vitamin A to stimulate tissue growth during pregnancy. It also provides Calcium for healthy bones, Iron for oxygenation, Potassium for maintaining blood pressure and Zinc for protein synthesis. Similarly, eating whole-grain crackers and whole wheat bread add protein, Vitamins and fiber to your pregnancy diet. This baby healthy food acts as a prebiotic which is good for the development of your baby’s digestive system. Additionally, whole grains such as barley and oatmeal are low GI foods that provide energy slowly without making insulin levels soar.

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5. Leafy greens

During pregnancy, there are certain necessary vitamins and nutrients that need to be consumed in abundance. One example of these superfoods is dark green leafy vegetables which help provide the pregnant mother with Vitamin C, K, A, folate and iron during pregnancy. Dark leafy greens such as kale, spinach and Swiss chard are calcium-rich foods that maintain blood sugar. These types of pregnancy superfoods also contain vitamin K which is required for the development of the placenta and folic acid which helps prevent neural tube defects in the baby. Green veggies with brown rice help improve your pregnancy diet. Because prenatal vitamin supplements do not contain enough amount of nutrients, you need to add green veggies to your diet.

6. Yogurt

As well as plain yogurt and greek yogurt, you can opt for probiotic yogurt. A daily diet of probiotics may reduce the risk of vaginal infection during pregnancy. In addition, yogurt is a great source of calcium which helps in fetal development and strengthens your baby’s teeth and bones after birth. To low birth weight sit is to have a proper weight gain during pregnancy. Hormonal changes cause water retention in the mother’s body which leads to weight fluctuation and so you need enough calories to keep your weight stable.

7. Full-fat dairy products

You need calcium for the development of your baby’s teeth and bone development. Fat dairy products such as cheese, whole milk can help you gain much-needed calcium. For a healthy pregnancy, you need to have Vitamin D throughout your diet. Full-fat dairy products such as cheese and whole milk are very rich in Vitamins A and D which help maintain healthy bones and teeth. Cheese also provides protein that is needed for the body’s growth and development.


8. Eggs and fish

Another type of superfood that you can eat is eggs. Hard-boiled eggs are very rich in Vitamins A, B and D which is needed for the development of your baby’s brain, nerves and eyes. Fatty fish is yet another best food to eat during pregnancy as it has omega-3 fatty acids; these types of fatty acids help promote a baby’s eyes and brain development. You can eat wild salmon, trout, mackerel to get omega-3 fatty acids. An amino acids that are needed for the development of your unborn baby’s organs is taurine. Taurine is found in the protein that comes from fish and meat.

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9. Nuts

Nuts are very rich in Vitamin E which is very important for the expectant mother because it helps prevent certain birth defects. Nuts are also packed with protein which helps the expectant mother maintain muscle tone during pregnancy. They are also one of the vital nutrients foods for the immune system. For expectant moms, Vitamin A is very important as it helps prevent certain birth defects. Nuts such as almonds and hazelnuts are packed with this vitamin and they also contain phytochemicals that help prevent cancer during pregnancy.

sweet potatoes women

10. Sweet Potatoes

Sweet potatoes are packed with Vitamin A and beta-carotene. These nutrients help the development of the baby’s organs. They also contain a high amount of potassium that helps in fetal growth and healthy nerve function. Sweet potatoes are also full of dietary fiber which helps prevent constipation when pregnant. Among all types of carbs, sweet potatoes have been ranked as the fittest for pregnant women as they can regulate blood sugar and insulin sensitivity.

The Conclusion

Therefore, pregnancy is an exciting time, but it also comes with some unique nutritional challenges. For instance, your body needs more protein and iron during pregnancy to support the growth of a baby. It’s easy enough to get these nutrients from foods like lean meats or leafy greens. However, there are other important nutrients you might not be getting in sufficient quantities unless you take supplements. If this sounds like something that concerns you. So, consider adding these superfoods for pregnant women to our above list. These nutritious foods will help keep both mom and baby healthy through those nine months and beyond. We hope this list of the best foods to eat during pregnancy will help you choose the right food for your own diet.