7 Super Healthy Foods Pregnant Women Should Eat
Probably my favorite superfood with this pregnancy. I am addicted! Avocados are so tasty and one of the world’s most perfect foods. Loaded with healthy fats, fiber and folic acid, avocados are great for skin and brain health. Easy to incorporate in your salads, as a dip (guacamole) or sauces. Did you know also avocados are the perfect first food for babies? Please see my Spaghetti Squash With Raw Pesto Avocado sauce recipe. Great way to incorporate lots of veggies in one super nutritious meal.
Pregnant women need DHA. Salmon is full of omega-3 essential fatty acids that have EPA and DHA, which have been shown to support the healthy development of the brain, cognitive function and vision in babies. Salmon is not a long-living predator fish, so it is low in mercury, but to be safe limit salmon to no more than 4 to 6 ounces a few times a week. For an easy to make salmon recipe, please see Salmon With Couscous.
3.- Coconut Water
Rich in antioxidants, essential vitamins, magnesium and potassium, drinking Coconut Water will boost your immunity during pregnancy. It will also help with digestion and constipation, which are common pregnancy symptoms. It helped me with my morning sickness during the first 3 months also. Coconut Water is the best natural hydration because of its rich electrolyte content. Making ice pops with coconut water can be a great way to have a healthy snack at home.Please see Fruity Coconut Water Ice Pops. This is my favorite out of the 7 Super Healthy Foods Pregnant Women Should Eat list. I am drinking lots and lots of coconut water.
Great source of folate, which is essential in pregnancy. Spinach is also a rich source of vitamin C, which keeps the immune system strong to fight bugs and germs. Great source of fiber and calcium that can also help with constipation and build strong bones. Eat it preferably raw to preserve all the nutrients but be careful and wash it well. You can also make a delicious raw pesto sauce. Please see my Raw Pesto Sauce recipe.
A complete protein, quinoa is great for pregnancy. It contains more protein than any other grain, is higher in unsaturated fats and lower in carbohydrates than most grains also. Quinoa is also a very good source of calcium, iron, phosphorous, B vitamins,and vitamin E. Quinoa is also an excellent source of folic acid which helps all cells grow and produce. See my recipes: Chicken Quinoa Chaufaand Molded Quinoa With Ground Beef Filing.
Pregnant women need to eat lots of good fats. Eggs are a great because they are rich in omega-3 fatty acids, protein and minerals. Egg yolks are also rich in choline which has been shown to be a key factor in the development of memory functions in babies. Make sure you choose the best type of eggs. I buy pastured eggs because they are richer in vitamins and minerals and have more omega-3 than regular eggs. You can incorporate eggs in your salads, meals and even snacks.
I think nuts are the perfect snack for pregnant women. An article from the New York Times says eating nuts during pregnancy benefits the baby’s brain development. They are a good source of fat and protein, and satisfies your hunger if you cannot wait for the next meal. Nuts are also a good source of vitamin E, thiamine, niacin, vitamin B6, folic acid and zinc. Not processed, nuts come straight from nature and bring you and baby so many health benefits.
My favorite nuts are almonds, cashews and walnuts. I always have some nuts in my purse. Snacking on nuts is way better than processed and unhealthy snacks like chips or cookies. Plus they are also very tasty and satisfying.