Pregnancy Superfoods to Boost Your Baby's Development

Pregnancy Super Foods

1. Milk

Milk is highly nutritious as it contains healthy amount of calcium, vitamin D, and protein. Several studies recommend that having milk during pregnancy can have beneficial effects on baby’s development and may also result in baby’s healthy birth weight and increased bone density.

2. Eggs

Eggs have high nutritional values and they contain healthy amounts of vitamins, calcium, proteins, and minerals. They are also a great source of choline, which helps to promote baby’s brain development and also lowers the risk of congenital anomalies. However, experts recommend avoiding or not eating undercooked or raw eggs.

3. Fruits

Fruits enriched in vitamins, antioxidants, potassium, and carbohydrates are considered essential super foods during pregnancy. Berries, bananas, and oranges are just a few examples of such fruits that you can add to your daily diet. If you opt for canned fruits instead of fresh ones, then make sure they have no added sugar and salt.

4. Fatty fish

Fatty fish contains a healthy amount of omega-3 fatty acids and protein, along with low quantities of mercury. Salmon is an ideal example of fatty fish that offers nutrients that support healthy development of baby’s visual and cognitive functions.

5. Dairy products

Dairy products such as cheese, paneer, plain yoghurt, etc. can easily fulfill your and the baby’s daily nutritional requirements at the time of pregnancy. They offer a variety of nutrients, including calcium, protein, iodine, vitamin B12, potassium, riboflavin, etc., which play an important role in growth and development of the baby.

6. Green leafy vegetables

Dark green and leafy Vegetables are one of most popular pregnancy super foods as they are natural source of valuable nutrients, such as iron, folate, vitamins, potassium, and calcium. Adding them to your daily diet during pregnancy can offer a steady supply of nutrients which are essential for healthy development of your baby’s neural tube. Some examples of green leafy vegetables are broccoli, brussel sprouts, spinach, and kale.

7. Lean meat

Lean meat can help fulfil the increased protein and iron requirements during pregnancy. It also offers other vital nutrients, such as choline and vitamin B, which are essential for your developing baby. Beef, pork, and chicken are considered ideal pregnancy super foods.

8. Lentils and beans

Legumes are one of the most nutritious and versatile foods that you can consume during pregnancy. They are generally low in fat and rich in folate, fibre, magnesium, potassium, calcium, and iron. In addition to improving your baby’s development, these nutrients may also help reduce the risk of neurological abnormalities. Soybeans and chickpeas are some examples of super foods during pregnancy.

9. Whole grains

Whole grains provide important nutrients needed during pregnancy which includes folic acid, fibre, and iron. These nutrients help in assisting healthy development of your baby.

Do you need Vitamin or Iron Supplements despite having healthy food?

Your daily requirement for essential vitamins and minerals can significantly high during pregnancy. So just relying on pregnancy super foods may not always be enough. Depending on your condition, your healthcare provider may recommend iron or vitamin supplements to help you meet the daily nutritional criteria.

How much weight should you gain during pregnancy?

Weight gain during pregnancy depends on various factors, including age and weight of women. An average pregnancy weight gain can range anywhere between 10 to 12.5 kilograms but that vary for each individual.