Pregnancy nutrition is so important for a baby’s development. The saying really is true that a pregnant mom is eating for two. This means that every meal offers an opportunity to boost your baby’s brainpower and give them a healthy start to life. It can be overwhelming at first to make the necessary dietary changes.
We’ve got you covered and have compiled a collection of the best foods out there that pack a serious nutritious punch. These fruits and veggies are rich in vitamins and minerals. Please enjoy this list of 10 pregnancy superfoods you should know about.
Expectant moms should add bananas to their grocery list. This fruit has so many benefits for pregnant women because they contain vitamin B-6, fiber, and vitamin C. The fiber can help ward off constipation, which often affects women during pregnancy.
Bananas are especially good if you suffer from morning sickness during the early stages of the first trimester because the B-6 vitamins can help reduce nausea and vomiting. A yummy treat is to freeze them, dip them in chocolate, and roll them over chopped nuts.
Who said that eating healthy means that you can’t have a tasty treat every now and then?
Another superfood that you should include in your diet is spinach. This folate-rich vegetable is packed with Vitamin B, which is so good for both you and the baby. Folate is important for your infant’s spine and brain development and can help prevent birth defects.
You might as well expand your diet to other leafy greens as well since they are packed with folate too. Brocolli, kale, and Brussels sprouts are other healthy options to fit on your plate daily. This can prevent anemia, which can affect pregnant women. The fiber content in leafy greens can also help with constipation.
Beans are another group of superfoods that pregnant women should know about. These legumes have so many health benefits for both you and your unborn baby. They’re an amazing source of protein, which your body totally needs during pregnancy. It also helps prevent low birth weight and ensures healthy fetal development.
Legumes are also filled with potassium, iron, and magnesium, all of which are beneficial vitamins and minerals as well. The high fiber content makes them a good option that can help prevent constipation and hemorrhoids, which many pregnant women fall victim too. You would be smart to add beans to your recipes.
If you want to get your pregnancy diet off to a healthy start then you should know that eggs are a superfood as well. They are chocked full of protein, fats, iron, vitamins, carotenoids, and minerals. That’s a lot of important nutrients for you and the baby.
Just be sure that they’re fully cooked and pasteurized so they’re safe to eat. A quick source of protein is to snack on a hard-boiled egg. The omega 3 fatty acids are so good for your baby’s brain development as well. Why not add eggs to your list of potential superfoods?
One pregnancy superfood that doesn’t get nearly enough attention is dates. This wonderful fruit is packed with all sorts of goodness that make them the perfect snack for a mom-to-be. Some nutrients found in dates include fiber, magnesium, folate, vitamin K, just to name a few.
Dates can help promote healthy digestion and prevent constipation. Not only that, but many pregnant women swear by the fact that eating dates in late pregnancy can shorten your labor and delivery time. It could be an old wives tale but it couldn’t hurt to give it a shot. Either way, dates are yummy and so good for you.
Be sure to fit berries into your daily diet if you’re pregnant. There is plenty to love about strawberries, blueberries, raspberries, and blackberries. These sweet fruits are not only delicious but they offer amazing nutrition for expectant moms.
They are filled with Vitamin C, potassium, folic acid, antioxidants, and beta carotene. These nutrients promote healthy skin cells and boost your baby’s immune system. They’re so versatile that it’s easy to fit them into your diet. Toss them into a salad, mix them with yogurt, or eat them on their own. However you choose to include them, your body will thank you.
Oranges are another item on the pregnancy superfood list. Who doesn’t love the refreshing goodness of this fruit? Not only are Oranges packed with Vitamin C but they can also help fight sugar cravings you might be feeling. You could even drink some fortified orange juice to get an extra boost of Vitamin D.
Any citrus fruits will do, though. Grapefruit, clementines, and tangerines also offer up much-needed nutrients such as potassium and folate. All of which are so healthy for you and the baby. You can enjoy these fruits in smoothies, mixed in yogurt, or just plain.
When it comes to packing a nutritious punch, avocados are the perfect pregnancy food. They have a ton of monounsaturated fatty acids, which are the good kind of fats that are so healthy for our bodies. Not only that, but avocados are rich in fiber, folate, Vitamin K, potassium, copper, vitamin E, and Vitamin C.
See what we mean? This vegetable is filled with goodness that can help prevent birth defects in your baby. It’s so easy to add them to your diet by putting them on top of a salad or inside a sandwich. Guacamole is yummy too!
Eating nuts is an excellent way to add another pregnancy superfood to your diet. Walnuts, Hazelnuts, Cashews, and Almonds are all rich in power-boosting nutrients for mom and baby. They offer Omega-3 fats that promote healthy fetal development. Nuts are packed with folate, which can prevent defects.
They can also provide your body with zinc and protein. The health benefits are so obvious and it’s easy to fit them into your daily diet. You can sprinkle a handful of nuts into your morning oatmeal or eat a handful on their own for a healthy snack. Be sure to add nuts to your grocery list.
This final item on our list is a pregnancy superfood that comes from the sea. Eating salmon is good for both mom and baby. Pregnant women should only eat two to three servings of fish per week. Salmon is a great option because it is low in Mercury, which can be dangerous for pregnant women to consume.
Yet, it’s high in Omega 3 fats, so salmon is good for fetal brain development. Just be sure to cook it all the way through as eating undercooked fish is not a good idea for moms-to-be. As long as you stay within the healthy guidelines, salmon is a great option.