10 superfoods for pregnancy
The darker the better, leafy greens such as spring greens, kale and spinach are good sources of iron, fibre, folate and vitamin C. Pregnancy can make some expectant mums iron deficient, so it’ll help if you can include iron-rich foods daily.
Fibre helps to prevent constipation, vitamin C is even more important in pregnancy than ever and folate is needed for the healthy development of your baby.
It’s difficult to get enough folate from diet alone, though, so you should take a daily 400mcg supplement of folic acid until the end of week 12 of your pregnancy.
Wholegrain breads, cereals and pasta, brown rice, oats and quinoa are all high in fibre, iron and B vitamins.
They’re also low on the glycaemic index (GI), which means they help you to feel fuller for longer.
The B group of vitamins are important for a healthy nervous system as well as for the manufacture of red blood cells. In pregnancy, your blood volume increases by 40-50 per cent.
Widely regarded as a superfood generally, the nutritional value of berries in pregnancy is considerable as they contain antioxidants, folate, fibre and vitamin C.
The role of antioxidants is diverse: a recent study suggested that women who take antioxidants before and during pregnancy may be helping protect their babies from developing type 2 diabetes or becoming obese in childhood.
Another piece of research has suggested a link between antioxidant intake and a reduction in the risk of pre-eclampsia – a serious high blood pressure disease of pregnancy. More research needs to be done to support these findings, but in the meantime, boosting your antioxidant intake by eating more berries can only be beneficial.
According to the British Nutrition Foundation, pregnant women should eat no more than two 140g (cooked weight) portions of oily fish such as pilchards, herrings, mackerel and sardines per week because they can contain levels of pollutants which could be harmful to a growing baby.
It’s important you do eat your two portions, though, as the omega 3 fatty acids in oily fish are important for the healthy development of your baby’s eyes and nervous system
Bananas are a really good source of potassium , which can help combat fluid retention, restless leg syndrome and cramp.
They’re also rich in slow-release sugars and fibre, making you feel fuller for longer and helping prevent constipation. All things considered, they make an ideal snack.
Although you should avoid eating peanuts in pregnancy because of the associated risk of your baby developing a peanut allergy, nuts in general are a good, healthy snack unless you have a family history of asthma or allergies.
A good source of energy and protein, as well as essential fats, they also contain calcium. Brazils and almonds are particularly high in this calcium, which is important to the healthy development of teeth and bones.
Pulses and ‘legumes’ such as chickpeas, lentils. kidney beans, mung beans and lima beans are a fantastic source of protein, which makes them a good choice for all expectant mums, and particularly valuable to vegetarians.
They’re fibre-rich, too, meaning they’ll help prevent constipation.
Lean red meat is a good source of iron, which is important in pregnancy when you are more susceptible to anaemia. Meat is a great source of protein, too.
Avoid eating liver in pregnancy as it contains high levels of retinol, the animal form of vitamin A, which could be harmful to your unborn baby.
For the same reason, you should avoid liver products, such as pâté and liver sausage.
Kiwis are an all-round handy and nutritious snack and contain one and a half times the levels of vitamin C found in oranges.
They’re also rich in antioxidants and folate, which are important for the healthy development of your growing baby.
This versatile vegetable, which is great roasted, mashed or baked, is rich in antioxidants, vitamins B and C and fibre.
This makes it an all-round great food for overall nutrition, as well as being a good source of slow-release carbohydrate, so it’ll keep you feeling fuller for longer and help prevent constipation.
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