5 Pregnancy Superfoods
So often, we focus on the foods that we shouldn’t eat during pregnancy that some of the amazing foods we should be eating get overlooked!
I’m not the biggest fan of the word ‘superfood’ because it suggests that one food has all the things and is the best food out there. But the foods listed below really are superstars whether you are pregnant or not.
A lot of specific nutrient requirements increase during pregnancy, and the foods listed below contain great amounts of these nutrients. This is of course, just a sampling of these foods, there are so many incredible and nutrient dense foods you can consume during pregnancy. Stay tuned for more content from me with more comprehensive lists!
1. Avocado
Avo is one of my favorite foods in general, so naturally, it made number one on my list. Breakfast, lunch, dinner, snacks, the options are really endless on how to incorporate avocado into your day. Some of the key nutrients in this delicious and satisfying *fruit* are:
Fiber
Vitamin K
Vitamin D
Potassium
Magnesium
Healthy fatty acids
Speaking of Fiber
The minimum daily amount of fiber you should aim for while pregnant is 28g per day. One of the main reasons for this is to support optimal digestion and prevent things like constipation and hemorrhoids. This being said, I find most women do better with 35-45g per day, with the majority of fiber coming from non starchy vegetables, fruit, nuts and seeds.
1 average sized avocado contains a whopping 13 grams of fiber!
2. Kale / Leafy Greens
Have you heard enough lately about the importance of greens in your diet? Well, sorry. I am here to tell you again! Kale specifically is rich in:
Folate
Antioxidants (there are over 45 different flavonoids (an antoxidant) in kale!)
Vitamin K
Vitamin C
Fiber
My favorite way to have kale is in a salad, mixed into soup or stew, or baked as kale chips!
A NOTE ON FOLATE
Most of you have heard of folate, as it is a key nutrient that is required for neural tube and brain development in your baby. Kale and leafy greens are one of the richest foods in folate, along with legumes and liver. If you are taking a prenatal multivitamin, look to ensure there is at least 400mcg of an activated form of folate (such as L-methylfolate) in your prenatal multivitamin.
3. Salmon
Current recommendations for pregnant mamas is to consume 2-3 servings per week of fish low in mercury, and cooked wild salmon is an excellent choice to meet this recommendation! This recommendation is based mostly on it’s extremely rich source of omega 3 fatty acids (specifically DHA), which is integral for brain and vision development of your babe! Some other nutrients salmon is rich in include:
Selenium
Protein
Iodine
Vitamin D
My favorite way to enjoy salmon is grilled with lemon and garlic. It definitely wasn’t something I could consume in the first half of my pregnancy (definite smell and taste aversion to any fish!), but made up for it in the second half!
MERCURY AND FISH
Mercury is toxic to the development of your babies brain, and certain fish are extremely high in mercury, so it is not unsurprising that some women fear fish during pregnancy! There are certain fish to be concerned about as they are very high in mercury, specifically swordfish, king mackerel, tilefish, shark, and tuna. This being said, consuming fish low in mercury and high in DHA such as salmon, herring and sardines, is so important for brain development! Essentially, don’t let all fish scare you during pregnancy, just ensure you’re consuming wild versions of the right kinds!
4. Eggs
Eggs are one of the most underrated foods, specifically during pregnancy. Current recommendations advise ensuring they are from a reputable source, and fully cooked. It is also worth noting that eggs from free range and grass fed hens, are typically more nutrient dense than factory-raised hens. Some of the amazing nutrients they contain are:
B-vitamins
Fat Soluble Vitamins (A, D, E and K)
Choline
Minerals
DHA
Highlighting choline
I need to highlight choline for a minute, because it is an under-talked about nutrient during pregnancy! Choline is essential for development of the nervous system, including neural tube development, of your babe. Unfortunately, the majority of pregnant women don’t consume enough of it (unless you regularly consume liver - in which case, good on you!!). Egg yolks are an excellent source of choline, so I encourage mamas to enjoy the whole egg (no egg white only omeletes!), and know that by doing so you’re receiving an essential nutrient for your babe!
5. Bone Broth
The last food I want to chat about is bone broth, which has recently become a trendy food to consume, but really goes back in history as a pregnancy and postpartum essential in some cultures! Did you know that the bones of animals contain more minerals, per ounce, than any other part of the animal? By turning these bones into a broth, you get many of these beneficial nutrients out of the bones and into the broth including:
Calcium
Magnesium
Iron
Zinc
Potassium
Trace Minerals
Glycine
Glycine
Glycine isn’t a very commonly talked about nutrient. It is used to help form your babies DNA, and collagen, and is required in increased amounts in pregnancy, specifically in the second half! It contributes to their skin, bone and organ development! Some of the richest food sources of glycine are skin on and bone in poultry, bone broth, and ground meat.
There are so many incredible foods we can consume during pregnancy to help you have a healthy pregnancy, and a thriving baby. I love working with women to assess and individualize their nutrition during pregnancy to make sure they are getting all of the essential nutrients they need. Please book an appointment with me if you would like this one on one, individualized care!
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