Pregnancy superfoods

Pregnancy superfoods

Superior snacks

What makes some foods so super?

Certain foods contain more nutrients or beneficial components than others, leading them to be dubbed ‘superfoods’. Although not quite as super as some people believe, these foods are a good way to boost your intake of vitamins, minerals and antioxidants. Learn which nutrient-dense foods to include in your pregnancy diet to support your baby’s development and future health.

What are superfoods?

Most people have heard of, and understand, the term ‘superfood’. But in fact it has no official definition and is felt to be so misleading that the EU has banned its use on packaging.

The concern is that people might think they can continue eating unhealthy foods and undo the damage by eating so-called superfoods. What’s more, these foods are often tested in much higher concentrations than you would normally eat. So the extent of their benefits is unclear.

Foods that are referred to as superfoods often have a higher content of nutrients per gram than other foods. For example, 20g of blueberries provide more of certain nutrients than 20g of strawberries.

What is true is that some foods are more nutrient dense than others. And during pregnancy, eating a variety of nutrient-dense foods as part of a balanced diet is a good way to provide all the vitamins and minerals your baby needs for healthy development.

Beneficial nutrient-dense foods for pregnancy:

Dark, leafy vegetables, including

Spinach
Watercress
Kale
Broccoli
Bok choy
Seaweed – limit your intake to one portion per week to avoid getting too much iodine

These vegetables contain a variety of nutrients that support your baby’s development along with a healthy serving of fibre. Spinach is particularly rich in iron and folate, while broccoli is a surprisingly good source of calcium and vitamin D. Bok choy contains beneficial phytonutrients, and the iodine provided by seaweed supports your baby’s developing brain.

Berries, particularly:

Blackberries
Blueberries
Raspberries
Cranberries

With a higher concentration of nutrients and energy content for their size than most fruits, berries are an ideal way to increase your nutrient intake.

Salad For Pregnancy — Eating a balanced diet with a variety of nutrient-dense foods like bok choy is a good way to provide all the vitamins and minerals your baby needs.

They are packed with antioxidants including ascorbic acid, otherwise known as vitamin C. As well as helping to fight infections and protect cells, vitamin C is needed to make collagen, the main structural protein of your baby’s body. It also helps your body absorb iron, which is an important nutrient for your baby’s developing brain.

Fish, especially oily fish including:

Salmon
Mackerel
Sardines
Fresh tuna (tinned tuna isn’t classified as an oily fish)

Oily fish is an excellent source of many beneficial nutrients for you and your baby. As the name suggests, they are a good source of fats – Omega 3 in particular. These fatty acids support your baby’s developing brain.

A lean protein, oily fish is also a good source of vitamin D, vitamin A and selenium and it’s recommended that you eat two portions per week. Take care not to eat more than this: it is one of the foods to limit during pregnancy, in this case due to potentially high mercury content which can damage your baby’s developing nervous system.

If you are vegetarian, you can boost your Omega-3 intake by including walnuts, rapeseed and linseed oil in your pregnancy diet.

Nutrient-dense carbohydrates, such as:

Bananas
Potatoes
Sweet potatoes
Wholegrain cereals

Cut Up Banana In Bowl — Bananas are a good source of energy as well as potassium and vitamin B6, which has been shown to help relieve nausea.

Carbohydrates are affordable, versatile and provide the energy that fuels your baby’s development.

Bananas are a good source of energy as well as potassium and vitamin B6, which has been shown to help relieve nausea.

Potatoes and sweet potatoes contain various nutrients, and sweet potatoes have the added benefit of keeping blood sugar levels more stable due to their slow-release properties. Sweet potatoes are a good source of vitamin A. White potatoes supply potassium, magnesium, copper, manganese, iron, vitamin C and certain B-vitamins.

Wholegrain cereals are a fibre-rich source of energy. Look for fortified varieties that provide folic acid to support your baby’s neural tube development, and iron for its benefits to your baby’s brain.