10 Super Foods You Should Eat During Pregnancy

Super Foods

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Are you pregnant and gearing up for a healthy and nutritious diet? Do you understand the importance of eating right at this stage and want to give the best to your unborn baby?

If you are looking at getting the most out of what you eat, it’s time to switch to some super foods. These pregnancy superfoods list will not only help you stay fit and healthy, but will also prove beneficial for your unborn baby.

Top 10 Superfoods To Eat During Pregnancy:

Here is a list of the top ten super foods to eat when pregnant, that you should definitely check out:

1. Dried Apricots:

Dried Apricots

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Dried apricots are rich sources of dietary fiber. They are also very good sources of soluble fiber. This helps to bind the fatty acids in your body and aids in a good digestive system. It helps to keep your bowels smooth and regular and prevents constipation. Dried apricots contain a very high amount of potassium. This is very important to maintain your blood pressure levels and prevent chances of hypertension. Dried apricots are also very good sources of iron. This will help prevent any cases of anemia. Anemia often ends up causing complications during pregnancy and birth. The beta carotene content in dried apricots makes them very good sources of vitamin A. Its antioxidant properties are very important for the health of your eye, for proper cell growth and for the smooth function of your immune system. [1]
Here is a nutritional chart to help you [2].

[ Read: Apricot During Pregnancy ]

2. Bananas:


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Bananas are rich in their carbohydrate content. This means that you will not feel weak and that your body will get adequate energy to help you as well as your baby through the many phases of pregnancy. They are also very good sources of fiber. This helps to prevent any cases of constipation and keeps your bowel movements smooth and regular. This will also reduce your chances of any gastrointestinal problems. The high potassium content in bananas keeps your heart health and functioning well. Bananas are also very good for your eyes. The vitamin A present in bananas helps to protect your eyes and keep your vision normal. [3]

Here is a nutritional chart to help you [4].

[ Read: Is Banana Good During Pregnancy ]

3. Avocado: 


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Avocados contain healthy omega-3 fatty acids. These are very good for the development of your unborn baby’s brain. Avocados contain nearly 20 vitamins and minerals. This includes potassium that keeps your blood pressure in check. Lutein found in avocados is good for the health of your eyes. Folate found in avocados is very important during pregnancy for cell repair. The B vitamins in avocado prevent chances of infection and disease. Vitamins C and E and other natural plant chemicals can also help prevent the risk of cancer. The fiber present in avocados keeps your digestion smooth and bowels regular. [5]

Here is a nutritional chart to help you [6].

[ Read: Benefits Of Avocado Fruit In Pregnancy ]

4. Berries:


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Berries are a great source of carbohydrates, vitamin C, fiber and even fluid. The carbohydrates will give you enough energy to help you stay on your toes during pregnancy. The fiber content will ease your stool and prevent constipation. The color pigments found in berries, like blue, red and purple, are powerful antioxidants. They help to bring down the risk of certain cancers, improve the health of your urinary tract, help in healthy aging and also aid in memory function. [7]

Here is a nutritional chart to help you [8].

5. Yoghurt:


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Yoghurt contains friendly bacteria known as probiotics. These can help to boost your immune system and aid in the health of your digestive tract. As yogurt is a dairy product, it also contains animal protein, calcium, potassium, vitamins B12 and B2 and magnesium. Yogurt is also good for people who are lactose intolerant, have diarrhea or constipation or have a risk of colon cancer. [9]

Here is a nutritional chart to help you [10].

[ Read: Yogurt During Pregnancy ]

6. Whole Grains:

Whole Grains

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Whole grains contain dietary fiber that helps with proper bowel movement and one of the best superfoods to eat during pregnancy. Eating these will also reduce your blood cholesterol levels and reduce your risk of heart diseases, obesity and even diabetes. Whole grains also contain the B vitamins like niacin, thiamin and riboflavin. These help your body to use the protein and release energy from the same. Folate present in whole grains helps your body to form the red blood cells. The iron present in whole grains will help carry the oxygen throughout the blood. The magnesium in whole grains helps build bones and helps release energy from the muscles. Selenium found in whole grains will keep your immune system healthy. [11]

Here is a nutritional chart to help you [12].

7. Sweet Potatoes:

Sweet Potatoes

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Sweet potatoes contain a good amount of beta-carotene. This antioxidant will reduce the risk of certain cancers. It also helps to protect against asthma and heart disease and can delay aging. Eating sweet potatoes can reduce the occurrence of low blood sugar and resistance to insulin, especially for those who have diabetes. The fiber in sweet potatoes will keep your glucose levels in check and assist in the smooth functioning of bowels and digestion. [13]

Here is a nutritional chart to help you [14].

[ Read: Sweet Potato During Pregnancy ]

8. Broccoli:


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Broccoli helps to produce enzymes. These in turn help to protect the blood vessels of your heart. They also help to reduce the molecules that damage the heart. Eating broccoli can reduce your risk of bladder cancer. It is also very good for the health of your eyes. Broccoli also has the potential to remove any traces of air pollutants from your body. [15]

Here is a nutritional chart to help you [15].

9. Beans:


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Beans contain antioxidants like beta-carotene and vitamin A. In addition, beans also contain the mineral called manganese. This directly helps the health of your heart. The omega-3 fatty acids in beans are also good for your heart. The carotenoid and flavonoid in beans have anti-inflammatory benefits. [16]

Here is a nutritional chart to help you [17].

10. Eggs:


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The vitamin A in eggs is good for your immune system and for your eyes. Vitamin B2 in eggs helps your metabolism and is good for your immune system, nervous system and red blood cells. Vitamin E is good for your reproductive system as well as your nervous system. It also keeps your muscles healthy. The folic acid in eggs helps in the formation of blood and tissue growth while you are pregnant. Biotin found in eggs is very good for your immune system. Vitamin D present in eggs keeps your bones healthy and also helps your body to absorb calcium. [18].

Here is a nutritional chart to help you [19].

[ Read: Eating Egg During Pregnancy ]

These ten super foods during pregnancy are proven to be safe. However, to be absolutely safe, it is important you speak to your doctor about all of these and get an approval. Once your doctor advises you to take them, include them in your daily diet.

Are you pregnant? Are you eating any of these pregnancy super foods? Did you find any improvement in your health? Do share your experiences with other moms to help them too.

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  • Jean

    Oooooooooo yum! Now I really want toast with chocolate Hazelnut spread.