12 Pregnancy Superfoods

Theyre a great source of vitamin A along with some other orange foods such. Prunes figs dates.

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Fresh anchovies if you are lucky enough to be able to find them in your local fish market are delicious simmered in a tomato-herb sauce.

12 pregnancy superfoods. In The Healthy Pregnancy Book by Dr William Sears MD and Martha Sears RN wrote about the top 12 pregnancy superfoods. Seafood raw nuts greens avocados eggs yogurt blueberries beans and lentils grounded flax seeds olive oil tofu and oatmeal. Kale spinach and collard greens contain the most lutein.

If youre tired of regular potatoes or your usual starches try sweet potatoes for a change of pace. Greens are also great sources of beta-carotene vitamin C fiber and other antioxidants important for pregnancy. Plus they contain magnesium and vitamin C which help your body absorb iron and calcium properly.

Sardines are also rich in B-12 calcium and selenium. Lutein and its chemical cousin zeathanthin are deposited in the retina and protect it from light damage. In our opinion green leafy vegetables are a SUPER pregnancy superfood.

12 Pregnancy SuperFoods You Need to Know About. And dont forget about antioxidants. Sweet potatoes taste great roasted with chicken or turkey or sliced and baked as fries.

Packed with fiber are said to help prevent preeclampsia antioxidants magnesium and are great for satisfying sweet tooth. Also dates have been shown to help with labor so its suggested to have 2-5 dates daily in the last weeks of your pregnancy. The high fiber in this super-food also relieves constipation which many pregnant women struggle with.

Try to include red meat at least once a week during pregnancy. For the other seafood listed they still say only about 12 ounces 2 servings per week max from the category overall which includes salmon shrimp tilapia pollock scallops oysters canned light tuna cod crab clams and catfish. If youre vegetarian you can still get your protein and iron from eggs nuts seeds beans pulses lentils Quorn and tofu.

Recommendations from the Dietary Guidelines for Americans. The 20152020 Dietary Guidelines for Americans 42 states that women who are pregnant or breastfeeding should consume 812 ounces of seafood per week choosing from varieties that are higher in polyunsaturated omega-3 fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA and lower in methyl mercury such as. You can find a list of a 12 pregnancy superfoods and how they affect the pregnant body and the growing baby.

Dried fruits a good source of iron and calcium to help prevent anaemia and keep your bones healthy. This green food is packed with calcium and folate two major nutrients needed for a healthy pregnancy. Try eating canned sardines spread on crackers.

During pregnancy it is important to get plenty of folate iron and calcium in your diet. Leafy greens such as kale broccoli and spinach are excellent sources of these nutrients.

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