Well, first of all, congratulations!!! And we would like to take this opportunity to share our list of amazing superfoods that you can eat during your first pregnancy. When you’re pregnant, nutrition is vital to keeping yourself and your little one healthy. By fuelling your body, you’ll ensure you provide your baby with all the nutrients and vitamins they need to grow healthily and happily.
Including these pregnancy superfoods in your diet, particularly in your third trimester, will give you and your baby that added boost to get through the last few weeks.
1. Sunflower Seeds
Sunflower seeds are rich in omega-3 and fatty acids, which aid in your baby’s development and growth. Sunflower seeds contain around 90% of all vitamins, including phytochemicals, protein, minerals, antioxidants, and polyunsaturated fats, so they really are a pregnancy superfood. Phytochemicals help to improve your immune system, which is often weakened during pregnancy as your body is working extra hard due to adapting to sustain your baby.
2. Bananas
Bananas are an amazing source of potassium and make up about 10-12% of your daily potassium intake needs. This mineral helps to prevent pregnancy-related hypertension and keep blood pressure at a normal level, which has been found to also help reduce your risk of developing heart disease, stroke, or diabetes later in life.
3. Dried Apricots
During pregnancy, sometimes you have cravings for certain foods and snacks, and dried apricots are a healthy choice for when you need a food boost. Pregnant women are recommended to increase their iron intake to ensure they don’t develop anaemia, as it can lead to fatal consequences during the baby bump stages. A handful of dried apricots contains around 10% of your daily iron intake, along with a good amount of copper and cobalt.
4. Almonds
Taking care of your baby’s brain development is something you will be worried about, but with a healthy dose of almonds every day, you can ensure their little mind will work just as it should. Almonds contain vitamin E, which is the good stuff that helps little ones with cognitive functions. They are also a great source of energy and protein, so if you’re feeling hungry throughout the day and want something to snack on, these are a healthy option.
5. Egg Yolks
If you’re looking for a food that has everything from protein to fat-soluble vitamins, then egg yolks are the perfect source of all. Although the whites of eggs have more protein in them, it’s the yolks that contain choline, which is an important mineral that aids in your baby’s brain development. Egg yolks are also a great source of vitamin D, which helps to reduce the risk of preeclampsia and low birth weight in babies.
6. Lentils
When you have another little person growing inside you, it’s very important to eat about an extra 10g of protein every day, averaging out at 60g in total per week. Lentils are a great source of protein, and they’re also suitable for vegetarians and vegans. During pregnancy, protein helps your baby’s muscles to develop and grow, making them stronger and healthier.
On top of that, half a cup of lentils contains around 25% of your folic acid requirements, which is a nutrient that naturally occurs in the food, rather than other grain-based products.
7. Sweet Potato
One of the main benefits of eating sweet potatoes, and it’s not because they’re super yummy, is that they aid in preventing digestion problems.
A common problem during pregnancy that can cause severe and prolonged discomfort is constipation, which can often lead to further problems if not treated sooner rather than later. Sweet potatoes are high in fibre and therefore help the body to digest food efficiently.
