Knowing about the best food options for you and your baby during pregnancy can be a stress reducer.
A mother is in a state of constant flux when it comes to picking pregnancy superfoods to consume because what you eat makes a big difference in how you feel physically and emotionally while pregnant.
Your food choices also impact the overall development of your baby.
This state of constant confusion increases when you have to depend only on vegetarian superfoods.
Fulfilling your and your baby’s nutritional and calorie requirements can feel like a task when it comes to choosing vegetarian foods.
But worry not, here is a list of top 10 vegetarian superfoods for pregnant women to meet their and their baby’s needs.
Go green!
A go-to vegetarian superfood for pregnant women should be dark green leafy vegetables. They contain a variety of nutrients that supports your baby’s development.
These vegetables are an exceptional source of Vitamin A, Vitamin C, calcium, and iron. Some examples of these superfoods include spinach, kale, mustard leaves, fenugreek leaves, and broccoli.
Berry-very must!
Berries like blueberry, strawberry, mulberry, Jamun, cranberry, and raspberry are excellent sources of nutrients and energy.
Eating these super fruits will make you feel fresh and energized. It is also a healthy alternative to satisfy your sweet craving.
Berries contain nutrients like folic acid, fiber, and zinc. According to a study, the high folic acid content in diet during pregnancy can drastically reduce the chance of premature birth. It also reduces the risk of early birth defects related to the brain and spine.
Go Nuts!
Nuts are a natural powerhouse of fiber and antioxidants. These superfoods are rich in essential fatty acids, proteins, and minerals. You can consume them directly in a raw state or roast them.
Organic nut butter like almond butter, peanut butter, and cashew butter are some delicious spreads to enjoy with your wholegrain bread.
Apart from this seeds like chia seed, flax seed, and pumpkin seed are good sources of Omega-3 fatty acid that helps to build a baby’s brain, form the retinas, and aid in the development of the nervous system.
It also reduces the mother’s risk of preeclampsia and postpartum depression.
One word of advice would be to check if an allergy to any kind of nuts runs in your family and consult your doctor before eating it.
Diary in your diet diary!
Adding dairy products to your diet is essential to meet that calcium requirement of you and your baby. Milk is an important source of calcium, very important for strong teeth and bones.
Calcium intake is essential for all women especially pregnant women below the age of 25 as bone development is still taking place.
Dairy products like milk, cottage cheese, buttermilk, and yogurt are good sources of calcium.
People who are lactose intolerant or vegan can go for soy milk or almond milk to meet their daily requirement of calcium. They can also rely on tofu, dried figs, and broccoli.
Apricots and Avocado
These are good alternatives to satisfy your midnight hunger pangs. They also help in fighting morning sickness. Fresh or dried apricots relieve constipation and normalize bowel movements.
Avocados help in building mass and gaining balanced weight during pregnancy. They help in improving your infant’s brain and nervous system thus qualifying as a great pregnancy superfood.
Go-Bananas!
It is a superfood rich in dietary fiber, copper, potassium, manganese, and Vitamin A. It also helps fluid retention in your body and soothes the feeling of nausea. It also helps in normalizing blood pressure.
This very easily available fruit should be consumed regularly for better digestion.
Mr. Beans!
They have many health benefits. Beans and legumes are good sources of protein, fiber, calcium, thiamin, niacin, and iron. They form a crucial part of a vegetarian diet.
During pregnancy, protein is very important as it contains amino acids which are known as the building blocks of life and are crucial for the development of the fetus.
Thiamin helps in the development of the baby’s brain and central nervous system whereas niacin gives the baby energy and helps in the development of the placenta.
Sweet-Potatoes
This vegetarian superfood for pregnant women strengthens the immune system. They are rich in antioxidants. It is fundamental for building bone mass, skin, and vision development.
Whole Grains-Whole Gains!
Whole grains like brown rice, quinoa, millet, corn, whole wheat, and oats supply fiber, minerals, B complex vitamins, and protein.
You need these nutrients for the overall development of your baby and to keep you fit and healthy.
Orange Juice!
It contains Vitamin C which is essential for increasing the absorption of iron from your foods. This superfood also helps in keeping you well hydrated and prevents fatigue and tiredness.
It enhances metabolism and increases blood circulation in the placenta.
Takeaway
Having a nutrient-dense diet is very important for a healthy pregnancy. These top 10 vegetarian superfoods for pregnant women are a must in your diet.
A healthy diet when clubbed with regular exercise results in a healthy lifestyle. Pregnancy is an exciting time, and you should consult with your doctor and dietitian at each and every step of your journey because your dietary needs keep changing with each trimester.
Having food healthy is very much needed, but what to have? which nutrients are more required that’s a thing. We have an article written on Healthy Nutrition during pregnancy.
The key to keeping a healthy vegan diet through pregnancy is eating a wide range of all the good stuff—vegetables of every shape and color, fruits of your choice, nuts, berries, juice, and all the healthy options available.
Also, make sure to pay attention to your fluid intake. Water is a super liquid that should be consumed in sufficient quantities. Eat Healthily. Live Healthily!
Have a happy and healthy pregnancy!
