Top 10 Pregnancy Superfoods: What Should a Future Mother Eat?

pregnancy superfoods

Almost every pregnant woman has strange food cravings: for example, she can eat herring with ice-cream with gusto or suddenly find a piece of chalk delicious. Of course, it sounds crazy, but new mothers remember how they longed for exotic foods.

However, despite the food cravings you can have, you should still adhere to some rules because a future mother’s diet is the key to her baby’s health. That’s why it’s so important to balance your pregnancy diet and provide your body with vitamins and trace elements. In this article, you’ll find the list of the most beneficial for pregnant women products.

So, what pregnancy superfoods should you eat? Here are top 10 delicious products which an expectant mom can’t do without. So, let’s find out what they are.

header 1 Fresh fruit and vegetables

And in particular: avocados, broccoli, carrots, and mangoes.

Avocado contains a lot of folic acid which is one of the most necessary elements for the baby’s development. It directly affects the formation of the nervous system and brain. Folic acid also helps to prevent a miscarriage during early pregnancy stages. And vitamins C and B6, also present in avocado, remove toxins from your body.

Carrots are rich in vitamin A. It’s as important for the mother’s vision as for the formation of her baby’s eyes, teeth, and bones.pregnancy superfoods - fresh fruit and vegetables

Broccoli contains a lot of folic acid as well. Besides, this pregnancy superfood is full of calcium.

Mangoes can be replaced with carrots and vice versa because the main thing here is vitamin A. This fruit perfectly complements both sweet and salty dishes. You can eat it raw or, for example, boiled. Mangoes are great in various salads and as a side dish for meat and fish.

header 2 Nuts

Nuts are full of minerals and trace element – that’s why they belong to the pregnancy superfoods list! Walnuts are very good for the brain but you shouldn’t overindulge in eating them – they are a high-calorie product.pregnancy superfoods - nuts

header 3 Eggs

There is no difference between chicken and quail eggs for a pregnant woman. Just eat them regularly! But don’t consume them raw. It’s also better to boil them than to fry, everything is healthier this way.pregnancy superfoods - eggs

header 4 Lentils

Out of all beans, lentils are the most beneficial for intestines. This product also contains such healthy substances, as iron, vitamin B6, and folic acid.pregnancy superfoods - lentils

header 5 Spinach

You can even grow this healthy green yourself! It has a lot of benefits for a future mother and deservedly takes its place among other pregnancy superfoods. Vitamin A, folic acid, calcium – all these elements can be found in thin green leaves of spinach. You can cook plenty of healthy dishes of this plant: soups, side dishes, smoothies.pregnancy superfoods - spinach

header 6 Oatmeal

Oatmeal is included in pregnancy superfoods list because there are a lot of B group vitamins, iron, and fiber in it. You should make your porridge with milk – it’s the healthiest way to cook it during pregnancy. You can also bake various pastries of oatmeal (for instance, cookies).pregnancy superfoods - oatmeal

header 7 Yoghurt

Yoghurts contain more calcium than milk. There also are bifidobacteria, necessary for normal digestive tract function. But yoghurts from the supermarkets often contain chemical preservatives, food colorings, and artificial flavorings. So, choose this product carefully.pregnancy superfoods - yoghurt

header 8 Liver

Liver contains a huge amount of vitamin B, iron, and proteins. All this is not only beneficial for the fetal development but also good for a future mom who also experiences some health problems during these 9 challenging but happy months. Some of the pregnant women have anemia during pregnancy – eating liver will help to replenish hemoglobin.pregnancy superfoods - liver

header 9 Fish

Everybody knows that fish is a natural source of calcium and phosphor. But not any kind of fish is worth including it in pregnancy superfoods list. During pregnancy, you should prefer lean sea fish. This product also contains vitamin D that makes the nervous system enduring. It’s one of the most useful pregnancy superfoods.pregnancy superfoods - fish

header 10 Lean meat

Lean boiled meat without spices is a great source of protein which is a building material for all our body cells. A perfect choice of meat during pregnancy will be chicken, rabbit, and beef.

Make sure to include all these pregnancy superfoods in your pregnancy diet!pregnancy superfoods - lean meat

Some more helpful information about healthy pregnancy foods

Your pregnancy diet should consist of freshly cooked meals: throw out all stale products and not-so-fresh fruit.

You should make sure that your body doesn’t get too much food. There is a risk of metabolic changes which can lead to bad endocrine glands functioning. As a result, your baby can be born with excess weight, weak muscles or underdeveloped internal organs. So, make your own list of pregnancy superfoods and follow it.

Here are the amounts of beneficial substances the products we have mentioned above contain:

  • Calcium – 1500-2000 mg
  • Magnesium – 300-500 mg
  • Phosphor – 1-1.5 g
  • Potassium – 3-5 g
  • Sodium – 4-6 g
  • Chlorine – 4-6 g
  • Iron – 18 mg

Consult your doctor: let them make an eating schedule for you for each pregnancy trimester, and don’t forget to ask about pregnancy superfoods.

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