26 superfoods for pregnancy

Eating healthily during pregnancy is a no-brainer. But what you may not know is that some foods are packed full of vitamins and nutrients that not only keep you healthy, but do wonders for your growing and developing baby. Here's our guide to the best superfoods to stock up on and tuck into – if you fancy them – during the next nine months ...

It is important to eat well during pregnancy. The right nutrients will help keep you healthy and well and will also benefit your growing baby.

The following superfoods are packed with nutrients that can benefit mums-to-be and their growing unborn babies and are great to include in your diet during pregnancy.

So make sure you stock up on ...

A super food amongst super foods - one serving will give you over half your recommended daily amount of Vitamin C and potassium and you get more vitamin A from eating broccoli than you do from drinking a glass of milk.

It's also packed with antioxidants and is great for the digestive system too – a real little superstar of a vegetable!

Not only are strawberries utterly delicious but they are high in iron – great to combat pregnancy fatigue.

They are bursting with vitamin C (there's more in a handful of strawberries than in an orange!). They're also brilliant for cleansing your whole system. A fab pregnancy snack.

Oatmeal contains complex carbohydrates which means energy is released slowly after you have eaten it.

A bowl of oatmeal or porridge is a great start to the day and will help combat any fatigue which sets in mid-morning.

The humble banana is packed with potassium and gives you a good energy boost if you are feeling tired during pregnancy. They're also easy for any tummies feeling nauseated and a super healthy snack to choose in pregnancy.

Tomatoes are packed with vitamins A and C. Just one tomato or seven cherry tomatoes counts as one of the five-a-day and contains just 15 calories and 0.3g fat.

Tomatoes have also been claimed to have the ability to regulate blood sugar, reduce stress, cure headaches and even protection against gall & kidney stones.

Salmon is a rich source of Omega 3s – essential fatty acids which are not only great for you but ensure healthy growth and development of your baby – in particular their brain and vision development.

However as oily fish can contain pollutants, the NHS advises pregnant women to avoid having more than two portions of oily fish a week (such as salmon, trout, mackerel and herring).

Whole grain bread is packed with fibre and also provides you with a good share of your iron and zinc.

Cabbage is a good source of many vitamins and minerals, including thiamin, folic acid, vitamin B6, vitamin C, vitamin K, calcium, magnesium, manganese, phosphorus, potassium, and fibre.

Many of these nutrients are essential to healthy breast-milk production as well as providing you with a ton of nutrients to keep you healthy.

Cabbage leaves chilled and placed in your bra are also brilliant to soothe engorged or sore boobs post pregnancy!

Sweet potatoes are loaded with beta carotene, vitamin E, vitamin B6, potassium and iron.

They are also good for those who are pregnant or trying to conceive because they are high in folic acid, which is essential for the healthy development of foetal cell and tissue.

They also provide minerals that help maintain balance during times of stress.

Fortified cereals contain loads of vitamins and are also a great healthy snack to pick you up when you are feeling a bit low on energy.

Whole grain cereals contain fibre too to help sluggish digestion. A bowl of cereal is packed with a good dose of folic acid and vitamin B too - both of which are important to take in during pregnancy.

One portion of cantaloupe provides you with 100% of your daily recommended intake of vitamin C and A and also contains as much potassium as a medium banana.

Cantaloupe is also known to help boost immunity and fight infection (with its powerful punch of vitamins) so is good for helping you stay healthy too.

It may also reduce blood pressure, which is another great reason to eat it during pregnancy.

Go nutty for nuts. They are packed with unsaturated fats which are critical for your baby's brain development.

If your family have a history of food allergies, you may wish to speak to your doctor or midwife before eating nuts, who can offer you individual advice.

Chickpeas are high in fibre and will help keep you regular! Fibre also helps balance glucose levels, which is important in pregnancy.

Chickpeas are also a good source of iron, which helps combat anaemia in pregnancy. And they also contain folic acid – vital for baby's development and magnesium which improves blood flow. These little chickpeas are little superstars!

Eggs are a brilliant source of protein and contain all the amino acids your body needs. They are versatile and you can easily whip up a quick meal - such as an omelette - which is a sanity saver when you feel tired or don't feel up to slaving over a hot stove. Recent advice from the Food Standards Agency says raw and runny eggs are fine to eat, as long as they carry the British Lion Mark, because this means they're at low risk of salmonella bacteria, which can cause food poisoning. All other types of eggs must be eaten thoroughly cooked.

Extra virgin olive oil is a superfood that's been shown to lower blood pressure and improve cardiovascular health. It's a rich source of antioxidants.

A wide range of health benefits have been ascribed to the Mediterranean pattern of eating, including protection against heart disease, depression, cancer, high cholesterol and dementia.

So, it's not only great in pregnancy but as part of a healthy diet afterwards too.

A handful of dried apricots contain 10% of your daily iron and also contain folic acid, potassium, calcium and magnesium.

Brilliant too for 'keeping you regular' (as constipation can become a problem at times in pregnancy) and most of all really tasty and easy to snack on.

If you drink orange juice with your meal it can help increase the absorption of iron from your food.

It's also packed with vitamin C. Plus keeping yourself hydrated with plenty of drinks also helps prevent fatigue and tiredness you may feel in pregnancy.

Not strictly superfoods, but lean meats are another great food to eat in pregnancy. Chicken is low in fat but high in protein.

Red meat is a great source of iron. Many women can get anaemic in pregnancy and need extra iron to combat feeling tired and low in energy. Lean red meat is a great way to up your intake.

For vegetarians, tofu is a great source of protein.

Brown rice takes a bit longer to cook than white rice but it is worth it as it is so much better for you.

It helps you feel fuller for longer so staves off any snack attacks and it is brilliant for reducing stress and also aids digestion to stop you feeling sluggish and combat any constipation.

Hailed by some as the ultimate superfood, blueberries are packed with antioxidants - the same from one serving as you get in all your 5 a day.

They also protect against cystitis and are high in vitamin C and fibre and have been shown to slow down mental ageing.

All this goodness in one small berry makes them a great pregnancy snack!

These fruits pack a punch with high levels of vitamin C, A and E potassium and anti-oxidants.

They're also another good source of iron to help combat pregnancy anaemia.

Sprinkle the seeds onto salads or yoghurt, or snack on them on their own. Any way you eat them will do you good!

Pumpkin seeds are high in protein and omega-3.

They also contain a range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A.  

They're also high in zinc and magnesium.

Nibble them on their own or sprinkle onto soups and salads for added crunch and goodness.

Although higher in calories than most other fruit and veg, avocados are full of good fats and oils.

They're also a source of antioxidant-rich vitamin E, plus a group of carotenes, which are thought to help keep the eyes healthy.

Packed with iron, spinach is also an excellent source of vitamin K – important for bone health – and it's difficult to find vegetables richer in vitamin K than spinach.

Spinach also contains vitamin A, vitamin C and folate and is also a good source of manganese, magnesium, iron and vitamin B2.

Eat it raw or steam it and serve with poached eggs, fish or pasta dishes.

Lentils are rich in fibre, minerals such as folate and magnesium and also help stabilise blood sugar and provide energy.

Green lentils usually take 30 minutes to cook, while red ones require 20 minutes, so make up a batch and then eat them cold in salads or with fish or chicken for a healthy lunch or dinner.

Always rinse them before cooking.

This wheat-free grain contains twice the protein content of rice or barley and is also a very good source of calcium, magnesium and manganese. 

A lower calorie alternative to couscous - give it a try!

Staying healthy in pregnancy

10 basics of healthy eating

Eating do's and don'ts

Weight gain in pregnancy

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