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As an expectant mother, what you eat is now what your baby eats, and babies; as far as the medicinal community is concerned, need specific nutrients. Specific nutrients that will optimize their organ’s development; thus with this; you are in the right place as we’ve generously rounded up the top ten pregnancy superfoods that will swiftly make you and your baby healthier than ever! Let’s get started!


The benefits of omega 3s will always outweigh the risk of acquiring mercury in seafood; that is why mothers should not fear fish in their pregnancy journey. Omega 3 fatty acids, specifically docosahexaenoic acid (DHA), are vital for a baby’s brain development. 

Research shows that salmon, canned light tuna; and anchovies are very safe to consume for pregnant women, and it is recommended to have it 2-3 times per week. It also, aside from DHA, contains iodine and selenium. The former supports the growth of the unborn baby’s nervous system as well as the brain. The latter supports heart and skin development ultimately, but aids help as well in the holistic growth of unborn children. 


Asparagus contains a very generous amount of folate, in contrast to other vegetables. Now, Folate is the key to preventing neural tube defects. Moreover, it contains iron, which aids in delivering blood and oxygen to your groovy baby. 


Eggs are excellent sources of choline, which also plays an important role in effective brain development. It contains a variety of vitamins, that includes vitamin A, that fulfill the assistance of optimum eye, skin, and immune system development.  it manifests iodine, folate, and iron that is necessary for the growth and development of the infant.  It is a complete protein that indicates how eggs contain all the essential amino acids.

Infants have been scientifically confirmed to have faster information processing speeds; this is throughout the first year of their lives when their bears have consumed twice the recommended amount of choline, mainly in their third trimester.  

Dark leafy greens 

Kale, spinach, broccoli, and brussels sprouts should be every expectant mother’s best friend. These vegetables are rich in folate; a nutrient that is deemed necessary in forming the neutral tube that ultimately becomes the baby’s brain and spinal cord. 

They also have a tremendous amount of folate, fiber, vitamin C, vitamin K, magnesium as well as iron. These all in all are vital components in having gone through a healthy pregnancy. You are also encouraged to pair the mentioned vegetables below with olive oil, or nuts, or avocados; these three will secure better nutrient absorption. 

Cottage Cheese

Cottage cheese holds a chock-full of calcium, protein, and iodine. Iodine plays a crucial role in brain and spinal cord development, along with very essential thyroid function. 

Greek yogurt 

As you navigate pregnancy, you might be needing 1,200 mg of calcium per day. Six ounces of plain Greek yogurt has already 230 mg of calcium; which ultimately translates to delivering 19% of your daily calcium needs. Not only that, but yogurts are also gracious in supplying vitamin D and contain good gut probiotics. 

Lean on to full-fat dairy, as it will assist you in vitamin absorption. Vitamins A, D, E, along with vitamin K demand fat in order to be fully absorbed. The added fat will also keep your future mommies feeling full longer.


Met has a heightened level of iron; and you must fulfill 27 mg of iron per day when you are bearing a child. The iron present in meat is more efficiently digested than non-heme iron, the kind found in plants. So better stock your supply of lean ground beef, turkey, chicken; and lean pork in your grocery cart and consume one to two times per week.

Also, to maximize the nutrients in meat, you can use its bones to make a mineral-rich broth. This broth will be eluding calcium, potassium, and magnesium that are really wholesome for the baby’s bone development. Both meat and broth also is a great option for acquiring glycine; an amino acid that is gracious in supporting the growing as well as stretching the skin of both the infant and the mother. 

Pumpkin Seeds 

An ounce of delicious pumpkin seeds gives you five grams of fiber; five grams of protein, and a generous 18% of the recommended dietary allowance for magnesium. Now, magnesium is a key nutrient during pregnancy; as it aids in regulating over 300 enzyme systems present in our pregnant body. It also plays a role in everything; starting from blood sugar control going over to protein synthesis, to muscle and nerve function. Besides pumpkin seeds, almonds, cashews, peanuts, chia seeds, and avocados are also overflowing in magnesium.

Beans and Legumes 

Protein is very much appreciated in pregnancy, as it both supports baby and mom’s health. Aside from the meat, some beans, and legumes; beans are equipped with protein, fiber, iron, folate as well as zinc. All in all, they are crucial nutrients that will optimize pregnancy. They are very easy to be as well. Keep in mind, to increase iron absorption; pair them with vitamin C foods, such as leafy greens mentioned above and peppers. 

Whole Grains 

Last, but equally competitive in being nutritious and carbs. Besides being your body’s preferred source of much-needed energy, carbohydrates are your handy mate in the first trimester, as for when nausea strikes. It greatly eases nausea that burdens expectant moms in functioning well in their everyday lives. 


Pregnancy is such a miraculous thing every woman can go through, as growing another human is simply a fascinating concept to grasp by. With this, with proper medical aid, emotional support, and now with super foods, expectant moms can lean on to, pregnancy could now be as easy and bearable as ever, minus the non-negotiable pain it really innately bears that sure strong women can surpass. Abide on our scientifically – proven advice, future parents, as well us kindly share this to ones who you thought might need a guide in their motherhood. 

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