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13 Superfoods To Recharge You During Pregnancy

If there was ever a time to eat as healthy as you can, pregnancy is that time.  Not only does pregnancy tax your body, but your baby also needs nutrients during one of the most critical growing periods ever.  While your baby is growing a brain, lungs, a heart, and more critical organs, superfoods can help those organs grow the way that they should.  Superfoods also will help you to stay healthy while growing a whole new human being inside of you. I’m going to go over some of the best superfoods ever to eat when pregnant.


Just a quarter cup of almonds will provide over a third of your daily dose of vitamin E.  This will help improve your baby’s brain development.  2 tablespoons of almond butter can also be an excellent alternative to try.  Because almonds are protein-rich, eating some of these nuts will satisfy your hunger and may help prevent you from craving other unhealthy foods.



Avocados are very healthy for you and your baby.  They are high in potassium.  You can eat an avocado plain, make guacamole, put them in salads, or put them in smoothies.  This nutrient dense fruit can also be used for your baby’s first food.


Bananas provide about 10 percent of your daily needs for potassium.  This healthy fruit can help prevent pregnancy-related hypertension.  Bananas can also give you energy, prevent pregnancy muscle cramps, and help prevent morning sickness symptoms.  You can eat bananas plain, or you could make a smoothie.

Coconut Oil


Coconut oil can be used in many different ways.  It can be used as cooking oil, as a lotion, or can be added to your coffee.  Coconut oil will help keep your immune system healthy.  It can also help make your breast milk healthier for your baby.

Collard Greens

Even if you don’t like greens, this vegetable is a pregnancy superfood must-have.  Not only is it good for you while you’re pregnant, but it is also a superfood for those who are not pregnant.  Collard greens help with the nervous system, brain development, and the blood of your baby.  It is recommended to eat 2 to 3 cups per day.  You can also substitute collard greens for kale or swiss chard.



Dates can be eaten anytime during pregnancy, but eating them in the last few weeks of pregnancy can help the cervix to get ready for labor.  They can also prevent you from getting postpartum hemorrhage.  These fruits will help give you energy and are high in fiber.


Eggs can reduce the risk of gestational diabetes, preeclampsia, and low birthweight.  The eggs whites have more protein than the yolks, but the egg yolks contain most of the egg’s choline.  The choline in the yolk is a mineral that can help with your baby’s brain development.  It is recommended to eat at least one egg a day while you are pregnant.



Kale is an excellent source of vitamins A and C.  It contains potassium, which will reduce water retention.  This vegetable also contains folic acid, which can help prevent congenital disabilities, and calcium, which will help build your baby’s bones.  Great ways to eat this nutrient-rich vegetable are to sauté it with olive oil and garlic, mix it with raisins, or add it to soup and tomato sauce.  It is recommended to eat a cup of kale three times a week.


Not only is kefir a superfood for those who are not pregnant, but it is also a superfood for pregnant women too.  This food is described as drinkable yogurt.  Many people choose to drink it plain, but others use it in their smoothies.  There are many different kefir flavors, so if one flavor doesn’t satisfy you, try another flavor.



Lentils can deliver almost 25% of your daily dose of folic acid.  It is suggested to eat lentils twice a week.  You could make lentil soup, add them to salads, or serve them as a side dish with fish, chicken, or lean beef.


Quinoa is a great option and source of protein if you want to cut back on animal products.  This food is high in fiber and cooks faster than whole grains.  Pregnant mothers need 71 grams of protein each day, and just one cup of quinoa delivers 8 grams of protein.  There are many different recipes you can make with quinoa, including making it with black beans or chopped vegetables.

Red Bell Peppers


Just by eating one red bell pepper, you will receive almost three times as much vitamin C as you would by eating an orange.  Red bell peppers are best known for keeping the immune system in fighting form since often a pregnant woman’s immune system can get taxed.  This fruit, which is often mistaken for a vegetable, will help promote fetal brain development, as well as help your body absorb iron.  Cook red bell peppers any way you want, including adding them in a stir-fry or making a salad.


Salmon contains docosahexaenoic acid, also called DHA, which is a powerful omega-3 fatty acid.  It is recommended to eat 300 milligrams a day of omega-3 fatty acids.  Salmon can help prevent preterm labor, preeclampsia, and postpartum depression.  It will help develop your baby’s brain, central nervous system, and eyes.  Because a 3-ounce serving of salmon has 500 milligrams of omega-3s, it is best to eat it once a week.  During the rest of the week, you can eat other seafood or buy other foods that contain DHA.  You may find DHA in milk, yogurt, bread, and even chocolate.


I’ve gone over 13 of the best superfoods to eat while pregnant.  The great thing about superfoods is that if there are one or two that you don’t like, there are many more superfoods to choose from.  All you have to do is buy or grow them, and then eat them!  Your baby and your own body will thank you when you do. Which superfood is your favorite? Tell us down below!

Related Article: 12 Foods TO NEVER Eat While Pregnant 

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