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5 Super foods every pregnant woman must have in her diet


Eating healthy when you’re pregnant is important to keep you in tip top shape. A balanced diet with these super foods will ensure that your baby develops optimally and that you are able to cope with the changes going on in your body.

  1. Eggs

An overlooked super food, eggs are rich in protein, which provides the building blocks for your baby’s cells. A single egg has more than 12 vitamins and minerals. If you are watching your cholesterol intake, substitute egg whites for whole eggs. Eggs are great because they are cheap, easy, quick, and versatile, so a couple of hard-boiled eggs as an afternoon snack or scrambled eggs in the morning are sure winners.

  1. Legumes

When you’re pregnant, your digestive system slows down, putting you at risk for constipation and even haemorrhoids. Fibre can help prevent and relieve these problems. Foods such as lima beans, black-eyed peas, garbanzo beans or chickpeas, black beans, dried beans and peas, lentils, soybeans are high in folic acid (folate), which is vital to the development of the baby’s neural tube. The neural tube forms during the first month of pregnancy and later develops into the baby’s brain and spinal cord. Legumes are also packed with iron which helps to counter the tiredness and irritability which often accompany pregnancy.

  1. Yogurt

As a dairy product, yogurt is a great source of calcium, which is vital in a pregnancy diet because if your diet lacks enough calcium, the limited amount you have will go to your baby, depleting the calcium in your bones. Greek yogurt is especially good because it typically has twice the protein of regular yogurt. If you have trouble digesting lactose, yogurt’s active cultures make it easier to digest than other dairy products.

  1. Colourful fruits and veggies

It’s recommended that all pregnant women should eat five or more servings of vegetables and fruits each day. To get the most from these portions, select foods from a wide range of color and flavor. Fresh vegetables and fruits are loaded with nutrients and benefits for pregnant mothers and their unborn babies. They provide Vitamins C and E, which may help reduce the risk of eclampsia. Some green vegetables, such as broccoli and spinach, contain high levels of folate, calcium, and iron.

  1. Water

It’s not technically food, but drinking it is crucial. Don’t wait until you are thirsty, because when you’re pregnant dehydration can pose a threat of increased early labor. Eight cups a day will help you and your growing baby build new cells, deliver nutrients, flush toxins, and more. Water also makes your tummy feel full, so you’re less tempted to reach for unhealthy snack to reduce cravings. If you can’t handle eight glasses of water, remember that fluids including, milk, soup, juice and tea count.

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