Pregnancy Superfoods For A Healthy Baby

Superfoods are foods that contain more nutrients than others. They can support a baby’s growth, health, and development during pregnancy. You should choose superfoods based on their nutritional value, safety for when you are pregnant, and how they contribute to the development of the foetus, such as how they can help with the baby’s immune system, brain, or muscular development.

Here are some superfoods that can contribute to your baby’s development during pregnancy:

Eggs

Eggs are the best source of prenatal proteins. They are also a rich source of folate and choline, which help with the baby’s brain development. Having eggs regularly can reduce the risk of neural tube disorders like spina bifida. Since choline is present in the egg yolk, you will have to eat whole eggs. There are many ways you can incorporate eggs into your diet, like by scrambling them, having them hard-boiled, or making omelettes.

Nuts

Nuts like almonds, walnuts, macadamia nuts, and pistachios are not only convenient and easy to snack on, but they are also full of healthy fats like omega-3s that are necessary for brain health. They provide a lot of proteins, vitamins and minerals. Moreover, eating nuts will help you get the necessary amount of magnesium now that you are pregnant, which helps you reduce the risk of preterm labour and aids the baby’s nervous system. A pregnant woman requires about 250 mg of magnesium, something that can be found in a cup of almonds easily. These also help you control your cravings while you eat healthy.

Berries

Berries are packed with antioxidants, fibres, and vitamins, like vitamin C. Adding berries to your diet while you are pregnant can help support the baby’s and your immune system, while helping you with digestion and reducing inflammation in the body. Munching on berries is a great way to keep pregnancy-related sugar cravings at bay while eating something healthy.

Yoghurt

Plain yoghurt contains more calcium than milk. Calcium is essential to keep your bones and teeth healthy while helping the baby develop theirs. Expectant mothers need a daily dose of 1000 mg of calcium to ensure low risks of preterm labour and low birth weight. If your calcium intake is less, your body will take calcium from you, to provide it to the baby for building its bones, which increases your risk for osteoporosis later on. Another benefit is that yoghurt also contains protein, B vitamins, and zinc. What’s more, is that the probiotic nature of yoghurt could ensure good gut health at a time when your digestive system is being challenged by changes to your body. You can snack on yoghurt or add it to every meal you have.

Oats

Oats are filled with proteins, vitamin B6, and fibre. Start your day with a big bowl of oatmeal. This is especially great for women who have had a lot of morning sickness. Oats are a great source of energy. Additionally, the fibre content of oats will help you with another pregnancy issue, which is constipation. The protein and vitamin B6 are beneficial for the baby’s development. The best part is that you can even buy instant oatmeal to reap the same benefits. This proves that oats are good for both the mother and the baby.

Leafy Greens

Leafy greens including spinach, broccoli, and asparagus, are full of antioxidants and nutrients and should be on every pregnant woman’s shopping list. These foods are important for both the mother's and the baby’s development. This is because, in addition to the antioxidants, green vegetables provide you with potassium, fibre, calcium, folate, and vitamins A, C, and K. These are beneficial for the baby’s immune system, and bone health, and they prevent neural tube defects like spina bifida, meningocele, anencephaly, myelomeningocele, and tethered spinal cord syndrome. You can add greens to your rice dishes or have them as a side dish.

Salmon

Salmon is a safe fish to consume when you are pregnant, as long as it is cooked properly. It is low in mercury and high in Omega-3 fatty acids, which help in the baby’s brain and eye development. Salmon also reduces the risk of infections and postpartum depression. You can steam or bake your salmon.

Chia Seeds

Chia seeds have a lot of nutrients necessary for both the baby and the mother, however, you should consult your doctor before adding them to your diet as they can interfere with some medications or cause allergic reactions. Chia seeds contain calcium to support bone and teeth development, iron to develop red blood cells, and Omega-3 fatty acids to help with nervous system development in the baby. You can add them as a topping to your oatmeal or yoghurt.

Avocado

Avocados can be a healthy addition to a pregnant woman’s diet as they contain a lot of nutrients that are great for the baby’s and the mother’s health. They contain a high amount of potassium, which can reduce the risk of gestational diabetes. They are also a good source of healthy fats and can be recommended to women who are vegan or vegetarian and cannot count on fish for their fat intake. Mash some avocado and add it as a spread to whole grain bread. You can top it with chilli flakes for a better-tasting snack.

Sweet Potatoes

Sweet potatoes are a good source of nutrients like vitamins A, C, and E, which help in the baby’s immune system, folate, to help prevent congenital and neural tube defects, beta-carotene for the baby’s brain development, and iron for haemoglobin formation. Sweet potato fries are a very good choice for when you are craving fries, but a healthier option.

Beans and lentils

Beans and lentils are great sources of protein, fibre, potassium, folate and magnesium. You can add lentils and beans to your rice dishes, salads or stir-fries.

Oranges

Oranges are a nutritious addition to your diet during pregnancy. They are rich in vitamin C, which is an antioxidant that boosts the immune system and prevents cell damage. It also helps the body absorb iron better, reduces the risk of anaemia, and keeps blood pressure levels stable.

Bananas

Bananas provide a lot of health benefits and nutrients to a pregnant woman. Bananas are a great source of carbohydrates and will keep you energised for longer. They also contain fibre, which helps with constipation, another uncomfortable pregnancy symptom. Additionally, bananas contain folic acid to help avoid the risk of congenital defects and iron to maintain stable haemoglobin levels.

Broccoli

Broccoli is packed with nutrients for a healthy mother and baby. Broccoli contains vitamins A, C, K, and D, all of which help the body absorb other nutrients like iron and calcium better. They are also high in antioxidants and fibre, to help with disease prevention and constipation. Add it to soups or stir-fries.

Whole Grains

Whole grains like brown rice, and quinoa are high in fibre, thereby helping with digestion. They also contain complex carbohydrates which keep you energised for longer because you stay full for longer. Replace your white rice dishes with brown rice or quinoa.

Dairy Products

Pasteurised dairy products like milk, paneer, yoghurt, and cheese are great sources of vitamin D and calcium. What’s more, yoghurt can help with digestion as well. That being said, it is important to control the amount you eat, even with healthy foods. Eating anything in excess can cause weight gain. You need to make sure that you are eating a wide variety of foods to get all the nutrients you need. You should aim for 2-4 servings of fruits, 6-11 servings of bread and grains, four or more servings of vegetables, 4 servings of dairy products, and three servings of protein sources like meat, lentils, eggs, or nuts per day. Your diet should be well-rounded, consisting of all the nutrients required by your changing body. It is also important for you to stay hydrated. So, adding superfoods to your diet will be beneficial for both you and your baby. You should speak to your doctor before you add anything new to your diet or if you want personalised advice.