Pregnancy news brings along a mixed bag of emotions. While you are excited at one point and stressed at the other. The stress usually stems from the fear of the unknown and wanting a ensure the best for your baby. You would have already started making specific lifestyle changes, including being cautious of your eating habits.
As an expectant mother, you need to eat a balanced diet that includes all the essential micro and macronutrients to help your baby grow and develop through each trimester of pregnancy. Hence we have compiled this article containing a list of pregnancy superfoods you can add to your daily diet.
Essential Nutrients That Pregnant Women Must Consume
Your body goes through major changes during pregnancy. Moreover, your body is nurturing a new life inside it. Thus, your body requires more energy and nutrients to stay healthy. And vitamins and minerals play a crucial role in supporting your baby’s growth and development. The following are the list of essential nutrients that pregnancy superfoods contain -
=> Folic acid
=> Vitamin A, D, and C
=> Iron-rich foods
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List of Pregnancy Superfoods
Eating the right food is as important as staying active during pregnancy. Surely all the pregnancy-safe exercises you have been doing will help you stay fit. But eating the right food with essential nutrients is vital to overall health. So, here is an exclusive list of pregnancy superfoods you must include in your daily diet (1) -
=> Eggs -
Eggs are considered to be nutritious, inexpensive and easy to cook food, which is an excellent source of proteins, vitamins, calcium, and minerals. You can eat eggs in various forms, such as fried, scrambled, boiled, or served as an omelette. Omelette can be considered the benchmark for prenatal protein. Moreover, eggs contain choline that helps for the healthy brain development of babies while reducing the risk of congenital disabilities (2)
=> Green Leafy Vegetables -
Remember when our mothers said, “eat your greens?” Well, now that you are a mom-to-be yourself, you will realise how important it is to eat those greens for your baby's health. These pregnancy superfoods are higher in essential nutrients like vitamins, antioxidants, iron, folate, calcium, and potassium. Leafy vegetables like spinach, broccoli, and kale should be on your grocery list. These vegetables contain antioxidants which help to boost immunity, help digestion, and prevent constipation.
=> Milk -
This dairy product is one of the complete preganancy foods loaded with calcium and micronutrients. However, studies suggest that milk intake during pregnancy can help increase your baby's birth weight and height.
=> Beans and Lentils -
If you are a vegetarian, beans and lentils are a great source of proteins, iron, folate, fibre, and calcium. Beans and lentils such as chickpeas and soybeans help to reduce the chances of neural tube defects and low birth weight.
=> Fruits -
Eating fruits such as oranges, bananas, berries and guavas in pregnancy is beneficial. This is because these fruits are rich in antioxidants, vitamins, carbs and potassium. You can consume frozen and tinned fruits with no added sugar or salt.
=> Nuts -
Dry fruits and nuts are super-healthy and delicious snacks. They are rich in healthy fats, proteins, fibres, and minerals. Eating almonds, dates, and walnuts in pregnancy helps to reduce the risk of premature labour and aids in the development of the fetal nervous system.
=> Lean Red Meat -
Your body requires more iron and protein during pregnancy. And lean meat of chicken, pork or beef is an excellent source of it. They also are a rich source of vitamin B and choline. Moreover, meat provides a massive dose of Vitamin B6, which helps ease your morning sickness, one of the classic pregnancy symptoms
=> Avocados -
Avocados are rich in healthy omega-3 fats, which help in fetal brain development. You can incorporate avocados into your diet as guacamole or avocado salad, with a side of chips or chicken.
Do You Need Vitamin or Iron Supplements Despite Having Pregnancy Superfoods?
Although the pregnancy superfoods we listed above contain essential nutrients, you still need to take around 400 mg of folic acid daily with a healthy diet for the first 12 weeks of your pregnancy. This intake protects your baby from spinal and brain defects.
We hope that this article has been helpful to you. Include these pregnancy superfoods in your daily diet to maintain a healthy pregnancy. Give yourself and your baby the proper nutrients with these superfoods!