Joy Onuorah

Eating nutritious foods while pregnant is essential. Here are well-researched foods that could help improve pre-natal health:

Dairy products

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.

Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts. Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium, all of which your body needs more of during pregnancy.

Sweet potatoes

Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.

Salmon fish

Salmon is rich in essential omega-3 fatty acids that have a host of benefits.

These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.

Eggs

Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.

Broccoli and dark leafy greens

Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re a bonanza of green goodness.

Lean meat and proteins

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins, all of which you’ll need in higher amounts during pregnancy.

Berries

Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar. Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries.

Whole grains

Whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Avocadoes

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.