11 Must Have Superfoods For a Healthy Pregnancy


Must Have Superfoods For a Healthy Pregnancy

Diet is a very important part of healthy pregnancy. Your diet needs to be fuelled by supplements as well to make up for the nutrients that are being passed on to the foetus so that both you and the baby are healthy throughout. Apart from supplements, it is also important to include certain superfoods which can take your healthy living efforts to another level. These superfoods not only nourish you but also make you stronger and alleviates unwanted pregnancy symptoms that stop you from enjoying your new role as a mother.


1. Figs

Make figs your best friend during pregnancy as it not only supplies your body with the necessary doses of Potassium, Magnesium and Phosphorous but also supports teeth forming in your baby’s gum. Figs are also a great source of iron and makes up for the iron deficiency caused during pregnancy. They are also rich in Vitamin K which helps with blood clotting and bone formation.

2. Chives

Chives are mostly known as garnish for food. But it can do more than just making your food look good. Chives are rich in folate, iron, fiber, Vitamin C and Vitamin B6. It is also rich in minerals like Calcium and Magnesium. Folic acid is a very vital nutrient during the first trimester as that phase determines the structural growth of the foetus. Vitamin C in chives helps with proper absorption of iron.

3. Pinto beans

Pinto beans are packed in minerals like copper, iron and phosphorous which are essential for the health of the expecting mother and the baby. Copper helps with red blood cell formation, iron helps with haemoglobin production and phosphorous is essential for healthy bones. It is also rich in fiber which helps you fight morning sickness.

4. Leeks

Leeks are the best non-dairy source of Calcium. One cup of leeks contains 55mg of Calcium which is essential for healthy bone formation of your baby. Calcium also helps in alleviating pregnancy symptoms like body pains, lack of sleep and irritability. The vitamin B6 content in leeks helps in metabolizing energy from the carbohydrates, fats and protein that you consume.



5. Artichokes

Rich in iron and fiber, artichokes give you all the energy you need to have a healthy and active pregnancy. They prevent indigestion, provides relief from constipation and prevents morning sickness. The folate content in artichokes act like building blocks for hormones and enzymes. It also helps in preventing structural deformities in the child.

6. Pumpkin seeds

During pregnancy, your body goes through lot of changes as the baby grows inside you. The muscles of your abdomen and hips stretch as the uterus grows. This creates a continuous healing and repair of the muscles. For the repair a good amount of protein is required. Pumpkin seeds are one of the best sources of vegan protein. Half cup of pumpkin seeds contain 5 mg protein. Pumpkin seeds are also rich in iron and magnesium which are necessary for healthy metabolism and blood count.

7. Tahini

Tahini is nothing but paste of good old sesame seeds. It is rich in omega-6 fatty acids which help in healthy brain development of your child. It also helps in healthy development of milk glands, placenta and the uterus. It is also a rich source of magnesium, phosphorus and thiamin which are essential for the growth of your baby.

8. Flax seeds, chia seeds and almonds

Flax seeds, chia seeds and almonds are rich in fiber and omega fatty acids which maintain healthy hair, skin and nails during pregnancy. The fiber also helps you maintaining a clean and healthy gut. The healthy fats aid in healthy development of your baby’s nervous system.

Read More:11 Benefits of Eating Chia Seeds during Pregnancy

9. Eggs

Eggs are rich in vitamins, protein, healthy fats and essential minerals like iron. Egg yolk contains choline which prevents neural tube defects in the baby. Egg white is rich in protein which helps you in having stronger muscles to support the growing baby.


10. Fermented dairy

Fermented dairy includes fekir and greek yoghurt. These dairy products are rich in fat-soluble vitamins like vitamin E, vitamin A, vitamin D and vitamin K. These products are also rich in good bacteria that keep your gut healthy and allow better absorption of nutrients.

11. Salmon

Salons are rich in protein and omega fatty acids which are great for your skin and a healthy nervous system. They help in healthy development of your baby’s nervous system. Always consume wild-caught salons and not the regular farm-raised fishes to avoid any kind of chemical pollutant. If you cannot find salmon, you can always opt for fish oil capsules to supplement your diet.

Superfoods are a must during pregnancy as your body will need more than your regular simple diet. You are not eating for yourself during pregnancy but also for the baby growing inside you. These superfoods will surely keep you super-charged throughout the pregnancy while helping your baby grow in a healthy way.