Superfoods for Pregnancy

Pregnant and always hungry?

Are you looking for a meal that will satisfy both your belly and your growing baby? The importance of eating wholesome meals while pregnant is something you've certainly heard a lot about. Let us turn your pantry into a one-stop shop for wholesome foods that not only taste great but will also offer your baby the best start in life. You should concentrate on whole foods that provide you with higher amounts of the nutrients.

You can’t go wrong with these choices, which are rich in important nutrients to help support your developing baby’s growth —plus, they’re good for you. Here’s what to keep in your kitchen and why.

One of the best things you can do for both you and your developing baby during pregnancy is to eat healthy. Getting the nutrients important for your baby’s brain development, as well as his physical growth, is essential during pregnancy. And, you’re eating the right foods so that you feel your best through pregnancy. Check out these yummy pregnancy foods to eat and learn why they’re so good for you.

Superfoods for Pregnancy


No. 1 on the pregnancy foods to eat list is the delectable Avocado. This fruit is chock-full of potassium, folate, fibre, and vitamin E. In fact, one avocado may have as much potassium as two small bananas—which is a good thing since potassium is an important electrolyte that aids in regulating blood pressure¹. Folate is also important to support your developing baby’s brain and nervous system, and it helps in healthy neural tube development.² Dietary fibre helps support digestive health³ and vitamin E is an antioxidant, which can protect fatty acids from oxidation⁴.

Easy ways to enjoy an avocado: Spread it across whole wheat bread for a sandwich or add to a salad.

Superfoods for Pregnancy


Broccoli offers fibre, good to help support digestive health.³ It also has folic acid (to help support healthy neural tube development)2 and vitamins A and C (to help support the immune system⁵ ⁶). You can add this cruciferous vegetable to casseroles or put it in salads as it is an important pregnancy superfood. ​​Servings of green vegetables are an effective way to increase vitamin intake and prevent constipation because of all the fibre they contain. Additionally, dark, green, leafy vegetables have been associated with reducing the risk of low birth weight.

Superfoods for Pregnancy

Cereal, Fortified

Fortified cereal is a great way to support getting the recommended daily amount of folic acid (to help support healthy neural tube development²). Since folic acid is needed even before you get pregnant, it’s good to eat fortified cereals if you’re even thinking of becoming pregnant. Plus, fortified whole grain cereals contain vitamin B6, which is good for red blood cell formation.⁷

Superfoods for Pregnancy

Citrus Fruits

Fruit not only satisfies a sweet tooth but it’s a source of folic acid, which is needed to help support neural tube development.² Citrus fruits, like oranges, are best foods to eat during pregnancy as they are high in vitamin C, which aids iron absorption⁷, as well as helps support antioxidant function5.

Superfoods for Pregnancy


Eggs, the ultimate health food, are high in protein, vitamins A and D, and iodine and are very high up on the list of pregnancy foods to eat as they contain a bit of every nutrient your body needs. Your developing baby needs protein to help support cell growth and blood production.⁷ Vitamin A also supports your developing baby’s cell growth.⁶ Vitamin D also aids in bone strengthening for you and your developing baby.⁷ Iodine assists in thyroid hormone function that is important for your baby’s brain development.⁸

Egg yolks are a good source of iron, which is needed to carry oxygen to your developing baby.² Some eggs are fortified with docosahexaenoic acid (DHA)as the chickens are fed a diet supplemented with it; DHA helps support your developing baby’s brain and vision development.⁹

Superfoods for Pregnancy

Milk, Cheese, and Yogurt

Super high in vitamin D and calcium, these dairy products are important for your developing baby’s strong bones and teeth.² These superfoods also have protein, which is important for your developing baby’s growth.² Casein and whey are two types of superior protein found in dairy products. The finest food supply of calcium is dairy, which also has significant amounts of phosphorus, B vitamins, magnesium, and zinc. Do be aware that soft cheeses (such as Brie, feta, and Camembert) may not be pasteurised.

Superfoods for Pregnancy


This fish is high in vitamin D, good for strong bones and teeth², as well as the omega-3 fatty acid DHA, which is important for your baby’s brain and vision development.⁹ Salmon also has calcium, which is important for bone development and helps in your circulatory, muscular, and nervous systems function.² One of the few natural sources of vitamin D, which most people lack, is provided by salmon. Both the immune system and bone health depend on it.

Superfoods for Pregnancy

Whole Grains

Whole grains have significantly more fibre, vitamins, and plant components than their refined cousins processed grains. Instead of white bread, spaghetti, and white rice, consider oats, quinoa, brown rice, wheat berries, and barley, which are healthy grains that also have a fair amount of protein. Additionally, they make up for other deficiencies in pregnant women, like B vitamins, fibre, and magnesium.

Many whole grains contain fibre (good for digestive health)3, iron (important for carrying oxygen from the lungs to the body’s tissue)², B vitamins, and minerals. They also provide carbohydrates, your body’s main energy source.⁷

Your developing baby is eagerly anticipating the nutrient-rich meals from a balanced diet of whole grains, fruits, vegetables, lean proteins, and healthy fats.

There are a variety of delectable selections that provide you and your infant developing baby with all the recommended pregnancy foods to eat. Inform your medical team about your eating habits, and allow them help you develop a plan that includes all essential supplements.

Want to learn more about how your developing baby will grow over the course of your pregnancy and get nutritional advice for both of you, via online support? Sign up for Enfamama A+ Club to receive new articles, useful tips and rewards that can help you and your developing baby!


Potassium and High Blood Pressure – American Heart Association
Nutrition and Healthy Eating – Mayo Clinic
Vitamin E – Food and Agriculture Organization of the United Nations
Nutrients And Vitamins For Pregnancy – American Pregnancy Association
Vitamin A– National Institutes of Health
Vitamins and minerals during pregnancy –March of Dimes