Versatile, cheap and satisfying, eggs are a great food for pregnancy. They’re high in protein; great for growing babies and mums. They’re good sources of vitamins B and D, and they provide minerals including iodine, selenium and choline. Another reason making eggs an essential pregnancy superfood is their high folate content.
If you’re wary of eggs due to their high cholesterol levels, it’s worth knowing that new evidence suggests that the amount of cholesterol in egg yolks is unlikely to affect healthy people. Don’t forget, though, that it’s generally not advised for pregnant women to eat raw or undercooked eggs, because of the risk of toxoplasmosis transmission.
On the plus side, eggs are great whether they’re runny or not. They’re perfect in hearty frittatas like this one with smoked salmon and peas, or just boiled, sliced and added to a salad.
Yep, your standard wholegrains are great for pregnancy: so that’s oats, wheat, corn, rice, quinoa, millet… the list goes on. Wholegrains are a great way to get in that all important folic acid. They’re also full of vitamins and minerals and fiber too, which can prevent pregnancy problems like haemorrhoids and constipation.
There are endless varieties of cereals, so there are loads of ways to enjoy them. For something a bit unusual, tuck into this vegan Spartan-Style Mediterranean Millet dish.
Dark Green Leafy Vegetables
These luscious leaves are always good for you, and during pregnancy is no exception. High in fiber with lots of vitamins and folate, dark green leafy vegetables are a powerful pregnancy superfood. To reap these benefits, you can grab a bite of a range of veggies including broccoli, kale, spinach, Romaine lettuce, collard greens and Swiss chard.
If you’re like me, and you’re not wild about greens, why not try slipping a bag of spinach into a tasty curry.
You might be surprised to see salmon on this list, being as big fish get a bad rap for absorbing quite a lot of toxins from the other creatures they eat. However, the oils found in salmon can bring great benefits. The omega oils contained in the fish aid brain and eye development, and these positives may be enough to outweigh the potential negatives of heavy metal contamination.
If you need to catch a bite to eat, then these yummy fishcakes are filling, cheap and easy to make.
Apart from being delicious, sweet potatoes bring along with them a sack-full of health bonuses. They’re high in vitamin B-6 which can prevent nausea, automatically making them a pregnancy superfood in my book. In addition to this they’re full of fiber and minerals. While they contain a lot of vitamin A, overconsumption of which can cause issues in pregnant women, because they’re a natural source the body regulates how much of this nutrient is absorbed. In moderation, sweet potatoes are a great food during pregnancy.
If you can resist sweet potato fries, then you may need to check your pulse. If you are, in fact, still alive (I doubt it), then you could try a soothing bowl of Sweet Potato and Carrot Soup.
All full up, or still peckish? Watch out for our feature on the science of pregnancy cravings, coming soon.