Health Foods for Expectant Mothers

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Category: Pregnancy Advice

Whole Grains

Wholegrains such as oats, barley, corn, and rice are naturally high in nutrients such as iron, selenium, and magnesium. They’re also especially great sources of vitamins B1, B2, folic acid, and niacin which your growing baby needs for just about every part of their body. Make sure you always choose whole or brown options rather than white, as these contain all of the nutrients and fiber, unlike white which often has them removed.

Dark Leafy Greens

You should always try and get your greens in daily, but especially during your pregnancy. Food like raw spinach is especially good,as it has one of the highest amounts of folic acid found in any food. Folate is super important for your unborn baby, and a small amount decreases the chance of any issues during pregnancy. Spinach conveniently contains most of the vitamins and minerals that you need for pregnancy, even calcium, which is why it’s considered a superfood. Greens such as broccoli and kale are also great, as they’re packed with iron and fiber, amongst other high quality nutrients


During pregnancy it can be difficult to obtain enough calories from healthy wholefoods to meet the needs of the fetus as well as the energy requirements of the mother. Consuming foods such as beans, rice, grains and nuts provides plenty of amino acids, the building blocks of protein. Quinoa has all of the essential amino acids and therefore is considered to be a complete protein, comparable to meat or soy.On average, Quinoa has around 22g of protein per serving, more than any other grain. It is also high in fiber and iron.


As well as being packed with vitamin B6 fiber, vitamin C and potassium, eating bananas during the early weeks of pregnancy may help with nausea and morning sickness.Also, eating bananas helps regulate blood sugar, which in turn keeps you from feeling tired and sluggish. You are likely to feel tired and fatigued when your blood sugar levels drop too low, and this can happen in pregnancy due to fluctuating hormones.