Pregnancy is an exciting yet challenging time for your body, and fueling it with the right nutrients is key to ensuring both you and your baby stay healthy. As cravings come and go, it can be tough to strike the perfect balance between enjoying what you eat and making the healthiest choices. Luckily, there are some superfoods that can help support your body and your growing baby by providing essential vitamins, minerals, and energy.

To make it easier, we’ve compiled a list of 10 pregnancy superfoods that will nourish you and give your baby a healthy head start. From boosting brain development to preventing constipation, these foods are packed with benefits—especially in your third trimester. By fuelling your body well, you’ll ensure you provide your baby with all the nutrients & vitamins they need to grow healthily and happily.

10 Superfoods to Boost Your Pregnancy Diet

1. Sweet Potatoes

 

Sweet potatoes are a true pregnancy powerhouse. They are rich in fiber, which helps support digestion—an issue many pregnant women experience. They’re also packed with vitamin A, which is crucial for your baby’s skin, eye, and immune system development. Just be mindful to eat them in moderation in the early stages of pregnancy, as too much vitamin A can cause issues. But once you’ve got your sweet potato fix, your body will thank you!

 

 

2. Lentils

Lentils are an excellent source of protein, making them a must-have in your pregnancy diet. Protein helps your baby’s muscles develop and grow strong, and lentils are a great plant-based source of this essential nutrient. They’re also rich in folic acid, with just half a cup providing 25% of your daily need. Plus, lentils are high in fiber, making them helpful for preventing constipation, which is common during pregnancy.

 

 

3. Egg Yolks

Despite the common misconception that egg yolks should be avoided, they are one of the best pregnancy foods you can eat. Egg yolks are rich in choline, which supports your baby’s brain development, and they also contain vitamin D, which helps reduce the risk of complications like preeclampsia. As long as you cook them thoroughly, scrambled eggs or boiled eggs are a safe and nutrient-rich choice.

 

 

4. Almonds

Almonds are a fantastic snack that you can enjoy throughout the day. Packed with vitamin E, almonds support your baby’s cognitive development and brain function. They’re also rich in iron and folic acid, two crucial nutrients that keep your energy up and support your overall health. Plus, they provide a healthy dose of protein, making them a great option when you’re feeling peckish.

 

 

5. Bananas

Bananas are a simple but effective source of potassium, which is essential for maintaining healthy blood pressure during pregnancy. They help prevent pregnancy-related hypertension, keeping your heart and blood vessels in good shape. Bananas also provide natural energy, making them a great snack choice to keep you fueled throughout the day.

 

 

6. Dried Apricots

Craving something sweet? Dried apricots are an excellent choice. They’re rich in iron, an essential nutrient to prevent anemia during pregnancy. Just a small handful provides about 10% of your daily iron needs. Additionally, apricots contain vitamins and minerals like potassium, folic acid, and magnesium, all of which are important for your health and your baby’s development. They also help regulate digestion, which can be helpful as pregnancy hormones slow things down.

 

 

7. Sunflower Seeds

Sunflower seeds are packed with essential fats, including omega-3 fatty acids, which support your baby’s brain development. These seeds also provide a high concentration of protein, antioxidants, and phytochemicals, which are essential for strengthening your immune system. They’re also rich in phosphorus, a key mineral that aids in the development of your baby’s bones.

 

 

8. Avocados

Avocados are loaded with healthy fats, making them perfect for supporting your baby’s brain and organ development. They’re also an excellent source of folate, which is important for preventing neural tube defects in your baby. Plus, avocados are high in fiber, which helps keep your digestive system running smoothly, reducing the risk of constipation.

 

 

9. Greek Yogurt

Greek yogurt is packed with protein, calcium, and probiotics—all of which are great for supporting both your and your baby’s health. The protein helps your baby’s tissues grow, while calcium is essential for developing strong bones and teeth. The probiotics in Greek yogurt can also help maintain a healthy balance of gut bacteria, which is particularly important for digestion during pregnancy.

 

 

10. Berries

Berries—like strawberries, raspberries, and blueberries—are loaded with antioxidants, vitamin C, and fiber, all of which are crucial for a healthy pregnancy. Vitamin C helps with the absorption of iron, boosting your immune system and promoting healthy skin and tissue growth for your baby. Plus, the fiber in berries aids digestion and helps prevent constipation, a common pregnancy issue.

With a ready-packed bag by the door there's one less thing to think about in labour. Ultimately the more comfortable you are, the more relaxed your birth experience will be. Whether you intend to give bith in the labour ward, the birthing unit or at home, things may not go to plan but at least you will have your creature comforts to hand. Don't stress too much about things you may forget, hospitals often have shops on site, and partners and visitors can bring in whatever you need.