10 Superfoods Worth Eating Daily During Pregnancy

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Pregnancy is a time when the body’s nutritional needs skyrocket, yet many expecting mothers struggle to meet them through their regular diets. A 2024 research article for the Journal of Nutrition surprisingly shows that many pregnant women aren’t getting enough essential nutrients like iron, vitamin D, and folate—nutrients that are vital for the baby’s development and a healthy pregnancy. While general estimates for nutritional deficiencies tend to be around 10%, this study shares the number could be closer to 90%.

When I peed on that pregnancy test and saw two lines, my whole world shifted. I was suddenly obsessed with doing everything right for my growing baby. From taking prenatal vitamins to cutting out caffeine and alcohol, I wanted to do whatever it took to give my little one the best possible start in life. And I think many women can agree.

So why the disconnect? We live in a fast-paced world with tons of nutrient-devoid food options at our fingertips. Many women are also busy with work and other responsibilities, making it challenging to prioritize a nutrient-dense pregnancy diet. But fear not—there are plenty of superfoods that can help expecting mothers meet their increased nutritional needs while satisfying taste buds at the same time.

Key Takeaway

A pregnant mama should eat nutrient-dense foods rich in vitamins and minerals. It’ll help both mom and baby thrive! These include:

• Avocado
• Spinach
• Other dark leafy greens (kale, chard, broccoli sprouts, brussel sprouts, etc.)
• Salmon
• Lentils
• Other legumes (beans and peas)
• Eggs
• Full fat dairy (cheese, milk, yogurt, cottage cheese)
• Pumpkin seeds
• Other seeds and nuts (sunflower seeds, chia seeds, flax, hemp, almond, cashews, walnuts, etc.)
• Berries
• Whole grains (brown rice, quinoa, whole grain pasta/bread, etc.)
• Liver

Why Every Pregnant Woman Needs Superfoods

Every pregnant woman should have these superfoods on her radar. They are packed with essential nutrients that can help support a healthy pregnancy and fetal development. Superfoods also offer an array of health benefits, from boosting energy levels to reducing inflammation and preventing certain complications like gestational diabetes.

So what are some of these superfoods worth incorporating into your pregnancy diet?

1. Avocado

Rich in healthy fats, folate, potassium, and vitamin C, avocado is a must-have superfood for expecting mothers. It also contains a good amount of fiber to aid digestion and prevent constipation—a common symptom during pregnancy. The high amounts of folate in avocados can help prevent birth defects and promote the growth of healthy cells in both the mother and baby.

There are so many great ways to eat Avocado too. If you aren’t a fan of the taste, add it to smoothies to give it a creamy texture (great for making “milk shakes”). Otherwise, use it as a spread on sandwiches and toast, as guacamole on chips, or straight from a spoon with a bit of salt and lime.

2. Spinach and Other Dark Leafy Greens

Leafy greens like spinach, kale, and brussel sprouts are excellent sources of folate, iron, calcium, and vitamins A and C—all essential nutrients for a healthy pregnancy. They also contain antioxidants that can help protect against cell damage and support overall health. Spinach in particular is known to help boost the immune system, reduce inflammation, and prevent anemia—a common condition during pregnancy.

To incorporate more leafy greens into your diet, try adding them to salads or blending them into smoothies. You can also cook them with meals such as omelets, stir-fries, or soups.

3. Salmon

Salmon is an excellent source of omega-3 fatty acids, which are crucial for the baby’s brain and eye development. It also contains high levels of protein and vitamin D, which are essential for building strong bones and muscles. However, make sure to limit your intake to two servings per week due to potential mercury contamination in some types of fish. Also, try to find wild-caught salmon rather than farm-raised for the highest nutritional value.

To enjoy salmon during pregnancy, try baking or grilling it with some lemon and herbs. You can also add it to salads or make a tasty fish taco. If you’re not a fan of fish, you can also get omega-3s from other sources like chia seeds, flaxseeds, walnuts, and fortified foods like eggs and milk.

4. Lentils and Other Legumes

Lentils, beans, and peas are excellent sources of protein, fiber, iron, folate, and other essential nutrients for pregnancy. They also have a low glycemic index, making them a great choice for managing blood sugar levels and reducing the risk of gestational diabetes. Legumes are also budget-friendly and versatile in the kitchen.

Try adding lentils to soups or stews or using them as a filling in tacos or enchiladas. You can also make a bean-based dip like hummus or add beans to salads for extra protein and texture.

5. Eggs

Eggs are an affordable and versatile superfood with an impressive nutritional profile. They are a great source of protein, choline, and essential vitamins and minerals like iron, folate, and selenium. Choline, found primarily in the yolk, is especially important for the baby’s brain development and can also help prevent neural tube defects.

To enjoy eggs during pregnancy, try making omelets or scrambled eggs with veggies for a nutrient-dense breakfast. You can also hard-boil them for a quick snack or add them to sandwiches or wraps.

6. Full Fat Dairy Products

Dairy products like milk, yogurt, cottage cheese, and cheese are excellent sources of calcium, protein, and vitamin D—all crucial for building strong bones and teeth in both the mother and baby. Full-fat dairy products also contain saturated fats that help support hormone production during pregnancy.

Try adding yogurt as a snack or as a topping for oatmeal or smoothie bowls. You can also enjoy a glass of milk with your meals or use cheese as an extra protein source in dishes like omelets or salads.

7. Pumpkin Seeds and Nuts

Pumpkin seeds are delicious and packed with essential nutrients for pregnancy. They are a great source of protein, healthy fats, iron, magnesium, and zinc—all important for supporting fetal growth and development. Pumpkin seeds are also known to reduce inflammation and improve digestion. Other nuts like almonds, walnuts, and cashews are also great sources of essential nutrients for pregnancy.

Add pumpkin seeds or any other nuts to your trail mix or enjoy them as a snack on their own. You can also use them as toppings for salads or add them to baked goods like muffins or bread.

8. Berries

Most fruits are a great and tasty choice for pregnant mamas. Berries are packed with essential nutrients like vitamin C, folate, and potassium. They are also rich in antioxidants that can help protect cells from damage and prevent diseases. Plus, their natural sweetness can satisfy any pregnancy cravings for sweets without the added sugar and calories.

Enjoy berries as a snack on their own, or add them to yogurt, oatmeal, smoothies, or salads for an extra boost of nutrients. You can also use them as toppings for pancakes or waffles to start your day with a nutritious and delicious breakfast.

9. Whole Grains

Whole grains like quinoa, brown rice, oats, and whole-wheat bread are great sources of essential nutrients like fiber, B vitamins, iron, magnesium, and selenium. They can help regulate digestion and prevent constipation during pregnancy while providing energy and supporting the growth of the baby.

Incorporate more whole grains into your diet by choosing whole-grain versions of foods like pasta, bread, and rice. You can also try experimenting with different types of grains in dishes like stir-fries or salads for a variety of tastes and textures.

10. Liver

While liver may not be a top choice for many people, it is an incredibly nutritious food, especially during pregnancy. Liver is a great source of iron, folate, and vitamin A—all crucial for supporting the baby’s growth and development. Make sure to cook it thoroughly and limit your intake to one serving per week due to its high levels of vitamin A.

I learned about this hidden gem from a Pregnancy Nutrition Course I took by nutritionist Allie Edwards. If you want recipe ideas for liver and all superfoods, I encourage you to check it out!

Include liver in your diet by incorporating it into dishes like meatloaf or burgers or using it as a base for pate (a surprisingly tasty way to eat it if you can stomach it). You can also find supplements made from desiccated liver if you’re not comfortable eating it as a whole food.

Hacks for Incorporating Superfoods into Your Pregnancy Diet

1. Meal Prep: Plan your meals and snacks ahead of time to ensure you have enough nourishing superfoods in your diet throughout the week.
2. Smoothies: Blend some of these superfoods with fruits, veggies, and nut butter for a quick and easy way to get essential nutrients in one delicious drink.
3. Sneak them into your meals: Add lentils or beans to soups or stews; mix spinach into omelets; use pumpkin seeds as a topping for salads or baked goods.
4. Portable Snacks: Keep nuts, berries, or hard-boiled eggs on hand for when you’re on the go.
5. Swap out unhealthy options: Instead of reaching for chips or cookies, opt for a nutrient-dense snack like hummus and veggies.
6. Get creative: Experiment with different recipes and ways to incorporate these superfoods into your favorite dishes.
7. Consult with a healthcare professional: If you have any concerns about which superfoods are safe for you during pregnancy, consult with your doctor or a registered dietitian for personalized recommendations.
8. Ask for help: Cooking when tired and nauseous can be challenging, so don’t hesitate to ask for help from your partner or family/friends. Alternatively, you can also order healthy meals from a meal prep service or purchase pre-made superfood snacks at the grocery store.

Other Ways to Boost Your Nutrient Intake During Pregnancy

Besides incorporating superfoods into your diet, there are other ways to ensure you are getting all the essential nutrients during pregnancy:

• Take a prenatal vitamin recommended by your doctor or registered dietitian to cover any nutritional gaps in your diet.
• Stay hydrated by drinking plenty of water and avoiding sugary drinks.
• Get enough rest and sleep to support your body’s energy needs and hormone production.
• Practice stress-management techniques like meditation or yoga to reduce cortisol levels, which can affect nutrient absorption.
• Listen to your body’s cravings (even if they’re totally weird) and aversions but also make sure to balance them with nourishing foods.

Incorporating these ten nutritious superfoods into your pregnancy diet is an excellent way to ensure you and your baby are getting the essential nutrients needed for a healthy pregnancy and beyond. By being mindful of what you eat and making small changes to incorporate more nutrient-dense options, you can support your health and the health of your growing baby.