Research-backed
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Nutrition plays a key role in ensuring a healthy pregnancy and delivery. While certain foods are completely off-limits, a few can be taken in moderate amounts. There is also a list of foods that should be included in your preggo diet for the right balance of nutrients and vitamins. While there is no special diet to be followed during pregnancy, the below list of superfoods come with varying health benefits and has significant micronutrients that should be included in your diet.
Pumpkin Seeds
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Packed with magnesium, iron, and other minerals, pepitas are generally hulled and roasted. Besides being a great source of protein, they also contain omega-3 fatty acids that help in the eye and brain development of the growing baby. Pumpkin seeds make for an excellent snack option and can be used as a topping for soups (1).
Hummus
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Who doesn’t love this yummy spread? Hummus can be eaten as a dip with veggie sticks, salad spread, or on some toast. Made using chickpeas, garlic, tahini, and olive oil, this delicious snack is ideal for pregnant women for several reasons. Hummus is not only low in fat and high in protein, it also has a low glycemic load making it perfect to pair with foods with a high glycemic load to lower the impact it has on your blood glucose (2).
Peas
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Looking for a good plant-based protein? Peas are the way to go. These pod fruits are also a good source of folate, magnesium, vitamin C, and calcium. You can have them as curry, soup, dip, or in fried rice. They are easily absorbed by the body and can be substituted for pro-inflammatory animal-based protein (3).
Eggs
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Eggs carry the risk of Salmonella. So make sure you cook them thoroughly before consumption. It means avoiding any food that may contain raw eggs such as cookie batter, homemade Caesar salad dressing, homemade eggnog, and tiramisu (4). Eggs contain vitamin E, omega-3 fatty acids, and cholesterol among other vitamins and minerals. Though one might be hesitant to consume eggs because of the cholesterol it contains, they are essential for the developing baby as well as the mother. The best way to cook eggs without losing its nutritional value is by hard-boiling them (5).
Blackstrap Molasses
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The rich and sweet taste of blackstrap molasses makes it the perfect substitute for sugar or honey. Add it to your daily tea or sweet treats as part of your healthy diet as it has a low glycemic index compared to honey or sugar. It will help you in managing gestational diabetes. They also contain iron, magnesium, calcium, and other trace minerals (6).
Avocados
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Avocados are superfoods known for their healthy fats. It is not only high in monounsaturated fats but contains plant-based saturated fats. Avocados are an excellent source of potassium, carnitine, and folate (7). Make an avocado toast, add it to your salad, or pop one in your smoothie for a creamy rich texture.
Lentils
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Next on our list of pregnancy superfoods are lentils. They contain iron, folate, B vitamins, and healthy trace minerals. Lentils are also low in fat and rich in fiber and protein. There are a variety of lentils available in the market, giving you more options to cook it in different ways (8).
Hemp Protein Powder
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If you’re looking for a no-fuss way to add more protein into your diet, we suggest going for a protein powder. And hemp protein powder is one of the best for the amino acids and omega-3 fatty acids it contains. Unlike soy and whey protein, hemp also has a lower rate of allergic reactions. Hemp protein powder also comes packed with iron, zinc, and magnesium (9). Use it as a meal replacement with almond milk or add it to your smoothie.
We hope that our list of nourishing foods will help you stay healthy and happy, paving way for a comfortable labor. Does your pregnancy diet have these superfoods? Comment below and let us know which superfoods from our list have you decided to include in your diet.
