21 Pregnancy Superfoods To Include In Your Pregnancy Diet

Even while wondering what to eat while pregnant, we all know a well-balanced diet is just as important to staying healthy during pregnancy as being active. These days we hear about superfoods for this and superfoods for that. There is one group of superfoods you shouldn’t ignore though – pregnancy superfoods.

What Are Pregnancy Super Foods?

The body undergoes significant changes throughout pregnancy. To adapt to these changes, the body requires more energy and nutrients. Certain foods contain more nutrients or beneficial components than others. These foods are classified as “superfoods”. Superfoods are a great way to boost vitamin, mineral, and antioxidant intake during pregnancy.

Super-foods are a great way to stimulate the consumption of vitamins, minerals, and antioxidants.

Pregnancy superfoods should be loaded with crucial vitamins and minerals that support the baby’s growth and healthy development in the womb.

• Folic acid- Help prevent birth defects known as neural tube defects, including spina bifida
• DHA/ omega 3 fatty acid- Helps your baby’s brain and eyes develop
• Proteins – Crucial for your baby’s growth throughout pregnancy
• Choline- Choline plays a major role in the fetus’s brain development
• Iron – Helps prevent iron deficiency anemia
• Calcium – For baby bone development, and proper development of the nervous system, muscles, and circulatory system
• Potassium – Potassium plays a significant role in keeping up fluid and electrolyte balance in the body, and release energy from carbohydrates, fat, and protein
• Iodine- Iodine has a crucial role in the production of maternal and fetal thyroid hormones. The thyroid hormone regulates both the brain and the nervous system
• B vitamins- Offers energy, contributes to the fetus’s development, and helps build the placenta
• Vitamin A – Fetal vision development
• Vitamin D– Promote bone and teeth development
• Vitamin C – Vitamin C is important for a healthy immune system. It also helps build strong bones and muscles
• Carbohydrates- A good source of energy and fiber

21 Pregnancy Super Foods To Be Included In Your Pregnancy Diet

Here are 21 pregnancy superfoods you can easily incorporate into your healthy pregnancy diet. For your convenience, we segregated the foods under different categories:

Early pregnancy superfoods

Early months of your pregnancy are always very tentative. Morning sickness during pregnancy, extreme tiredness, food aversions, etc. can take a toll on mothers. Choosing food wisely during this time will help one deal with many of these issues.

During the early pregnancy, expecting mothers should concentrate on foods that are rich in folate, choline, and vitamin B6. While choline helps with the proper development of the brain and spinal cord, folate helps to prevent neural tube defects, such as spina bifida. Vitamin B6 helps in preventing nausea and vomiting tendencies.

Foods that are rich in Folate are:

• Eggs
• Broccoli
• Asparagus
• Beans

Foods that are rich in Vitamin B6 are:

• Nuts
• Salmon Fish
• Peanut Butter
• Bananas

You can also consider having the following early pregnancy superfoods:

1. Oatmeal

• Oatmeal is a top source of folic acid and iron, crucial nutrients in the prenatal period
• The iron and zinc content of oatmeal helps reduce extreme tiredness during early pregnancy
• Being rich in B vitamins oatmeal helps alleviate nausea
• Oatmeal is a good source of soluble and insoluble fiber. Therefore, it helps prevent constipation

2. Milk and Dairy Products

• Dairy products offer a good source of calcium, vitamins, and healthy fat
• Dairy products are an excellent source of protein, Vitamin B, and phosphorus. All these elements are essential for expectant mothers and their growing babies
• Milk is enriched with folic acids
• One cup of plain yogurt makes up 30% of your daily calcium requirement during pregnancy
• Yogurt during pregnancy should be consumed as it contains probiotics and good bacteria that improve digestion
• Cheese provides concentrated amounts of calcium, magnesium, and phosphorous that help with the bone and teeth development of the baby in the womb
• Greek yogurt is another early pregnancy superfood pregnant women can rely on

Related Reading: 7 Benefits Of Drinking Milk During Pregnancy

3. Amaranth

• Amaranth is rich in folate, vitamin C, and iron
• Consuming amaranth during helps to boost immunity during pregnancy and prevent anemia
• Amaranth leaves are an incredible source of B vitamins – folate, riboflavin, niacin, thiamin, and vitamin B6. Thus amaranth leaves are one of the must-have early pregnancy superfoods
• It also plays a crucial role in the brain development of the baby and helps support the placenta
• Amaranth leaves are rich in soluble and insoluble fiber

4. Methi leaves

• Methi leaves are rich in folate and vitamin B 12
• Methi leaves in early pregnancy may help prevent neural tube defects and enhance the fetal brain development
• Methi leaves are an excellent source of insoluble fiber and thereby lower the risk of constipation
• Help prevent gestational diabetes
• Eating Whole wheat methi khakhra or methi parathas during early pregnancy helps combat nausea and morning sickness

Related reading: When To Start Eating Methi Ladoos During Pregnancy (Fenugreek During Pregnancy)

5. Carrot

• Carrots are a good source of vitamin B6 and vitamin K, and minerals like potassium, and phosphorous
• This vegetable is rich in vitamin A that is essential for the development of fetal eyes, skin, and organs like the liver, heart, blood, lungs, kidneys, and so on
• Helps regulate blood sugar level and thus helps prevent gestational diabetes
• Being an excellent source of vitamin C, carrots help enhance the immunity of the mother
• The significant amount of dietary fiber in carrots helps prevent constipation
• Carrots are a good source of potassium. Potassium is vital to maintain optimal blood pressure

Best vegetables to eat during pregnancy

Eating lots of vegetables is one of the best ways to support healthy fetal development. Some best vegetables to eat during pregnancy are:

 6. Broccoli

• The beta-carotene and selenium components in broccoli help improve immunity
• Calcium, magnesium, phosphorus, and zinc in broccoli help with the bone development of the baby and improving the bone density of the mother
• Broccoli is a good source of iron and folic acid. Consuming broccoli during pregnancy helps prevent iron deficiency anemia and neural tube defects in babies
• Broccoli being rich in fiber helps to regulate blood sugar levels thereby it reduces the risk of gestational diabetes

7. Green leafy vegetables

• Dark leafy green vegetables are packed with vitamins A, C, K, and E, as well as calcium, iron, fiber, and folate
• The darker, the green leafy vegetable, the more nutritious it becomes
• They are rich in antioxidants
• Green leafy vegetables being rich in fiber helps prevent constipation
• Folic acid in dark leafy greens helps prevent birth defects such as cleft palate, spina bifida, and cleft lip
• Magnesium in dark leafy green veggies helps combat those nasty leg cramps during pregnancy

Related Reading: Spinach During Pregnancy

Note* Rather than depending on a single dark green vegetable, enjoy a variety of dark green vegetables like spinach, lettuce, kale, turnip leaves, methi leaves, etc.  The nutritional profile of each green differs and provides different vital nutrients to the mother.

8. Sweet potatoes

• Sweet potato is rich in vitamin A
• Eating sweet potatoes during pregnancy help in development of fetal eyes, skin, and organs like the liver, heart, blood, lungs, kidneys, and so on
• Being rich in fiber helps prevent constipation issues
• Being rich in Vitamin B6 helps with the brain development of the fetus
• Being a good source of potassium, sweet potatoes help regulate blood pressure

9. Edamame

• Edamame is a good source of vitamin K and folate
• This vegetable is high in protein and contains all essential amino acids
• Edamame being rich in calcium helps with bone development of the fetus
• Being rich in fiber edamame helps prevent constipation and gestational diabetes

10. Pumpkin

• Pumpkins are low in calorie and high in beta carotene and vitamin C
• It is rich in protein, carbohydrates, vitamins, iron, calcium, niacin, and phosphorus
• Eating pumpkins reduces the risk of contracting diarrhea and eczema, two common ailments during pregnancy
• Being rich in fiber, eating pumpkins may help prevent constipation
• Potassium and antioxidants in pumpkin help regulate blood pressure

Related Reading: Top 10 Protein-Rich Foods For Pregnancy

Super fruits during pregnancy

Below fruits are a wonderful source of essential nutrients during pregnancy:

11. Berries

Berries such as strawberries, blueberries, blackberries, and raspberries are rich in antioxidants and other nutrients which are very beneficial to both mother and child during pregnancy.

• Berries carry a lot of water and are a tasty source of hydration
• They are high in vitamin C, fiber, potassium, and folate
• Vitamin C in berries helps with iron absorption and also gives a boost to the immune system

12. Citrus fruits

Citrus fruits like lemons, grapefruit, and oranges are a powerhouses of vitamin C and folate. They are also enriched with minerals like phosphorous, potassium, copper. They are also loaded with fiber.

• Vitamin C helps prevent cell damage and assist with iron absorption
• Fibers help prevent constipation and reduce the risk of gestational diabetes
• Citrus fruits help with digestion and help prevent morning sickness during pregnancy
• Folate in citrus fruits help prevent neural tube defects

Note: Rather than depending on the same citrus fruit, you can explore different varieties of citrus fruits. Not only can you experience different refreshing tastes, but you can also benefit from the vastly different nutritional compositions.

Related Reading: Plums During Pregnancy- Are They Safe?

13. Pomegranates

• Nutrient-dense pomegranates are also a good source of energy
• High iron content helps prevent iron deficiency anemia
• Being rich in Vitamin K pomegranate helps maintain healthy bones
• Being an excellent source of potassium pomegranate relieves pregnancy-related cramps
• According to research, drinking pomegranate juice during pregnancy may help reduce the risk of placental injury

14. Watermelon

Watermelon has high levels of vitamins A, C, and B6, as well as potassium and magnesium.  It also contains a powerful antioxidant called lycopene. Moreover, it has more than 90% water content and is also rich in fiber. Eating watermelon during pregnancy helps;

• Prevent premature contractions during pregnancy
• Relieves muscle cramps
• Fight morning sickness
• Reduce heartburn
• Prevent constipation
• Prevent dehydration
• Prevent edema
• Boosts immunity

Related Reading: 15 Fruits Not To Eat During Pregnancy

Pregnancy superfoods for brain development

Certain foods that mother eats during pregnancy can positively affect the cognitive skills of babies. Omega-3 fatty acids are essential for the brain development of the baby in the womb. Therefore it is important to include food rich in Omega -3 in your pregnancy diet. Here are some pregnancy superfoods for brain development for the baby:

15. Nuts and nut butter

Studies show that eating nuts during pregnancy positively influences a baby’s neuropsychological development in the long term

Fat is critical for your baby’s brain development and fats found in nuts and nut butter are highly beneficial to enhance fetal brain development. Therefore include walnuts, peanuts, pine nuts, and hazelnuts in your pregnancy diet.

Related Reading: 15 Common Foods That Can Be Unsafe For Babies

16. Wild salmon

According to studies, eating fish being rich in omega-3 fatty acids like DHA during pregnancy helps boost brain power and retina development in the fetus. Studies show a strong relationship between fish intake during pregnancy and the early cognitive development of the baby.

Fatty fish like salmon is a great source of protein, vitamin B, and omega-3 fats. These nutrients help promote the brain development and vision of the fetus.

17. Pumpkin seeds

Pumpkin seeds are a good source of protein and fiber. These seeds are rich in minerals like iron, potassium, zinc, magnesium, phosphorus, copper, and manganese. All these nutrients can influence fetal brain development.  

Related Reading: 12 Best Foods For Baby Brain Development

18. Almonds

Almonds contain great amounts of healthy fats, magnesium, vitamin E, and protein. Omega-3 fatty acids that are important for fetal brain development are found abundant in almonds. It is recommended to have a fistful of almonds during pregnancy every day for giving birth to intelligent children.

Pregnancy superfoods vegetarian

Vegetarians also have a vast choice of super foods so that they don’t have to compromise on the intake of vital minerals and vitamins.

19. Beans and lentils 

Black beans, peas, chickpeas, soybeans, and lentils are great sources of proteins, iron, folate, fiber, and calcium. Lentils are also packed with folic acid, fiber, iron, potassium, protein, and Vitamin B9 that are crucial during pregnancy. Let us see why beans and lentils are considered pregnancy superfoods vegetarian:

• Being rich in folic acid beans and lentils helps reduce the risk of neural tube defects
• Beans and lentils are rich in fiber and hence helps combat/prevent constipation
• The high potassium content helps regulate blood pressure
• Being an excellent source of iron beans and lentils helps prevent iron deficiency anemia

20. Avocados

Avocados are packed with Vitamin B, K, C, and E. They hold more potassium than bananas. Avocados are an excellent source of fiber and minerals like zinc, copper, calcium, manganese, and phosphorous. It also contains a significant amount of choline. Including avocado in pregnancy helps:

• Prevent neural tube defects
• Relieve leg cramps
• Improve baby brain development
• Maintain sugar and cholesterol level
• Maintain optimal blood pressure

Related Reading: Eating Banana Chips During Pregnancy

21. Whole grains

It is important to include whole grains in your pregnancy diet. They are an excellent source of soluble and insoluble fiber. Whole grains are also loaded with vitamin B and minerals like iron, potassium, magnesium, and selenium.

Whole grains help:

• Maintain optimal blood sugar level and therefore reduce the risk of gestational diabetes
• Curb hunger pangs. This is because the fibers in whole grains digest slowly and make one feel full for a longer period.
• Provides all vital nutrients

So include whole-grain versions of millet, wheat, barley, brown rice, quinoa, oat meals, and corn and tuff in your pregnancy diet.

Related Reading: 11 Symptoms Of Not Eating Enough While Pregnant

Conclusion

Practicing a healthy food habit is very important for the healthy progression of pregnancy and optimal development of the baby. Hope this blog is helpful for you. Happy pregnancy!