The pregnant mum needs to be nourished effectively during the pregnancy trimesters; she is not providing nourishment for herself only but for the baby, likewise.

To avoid severe birth defects, the pregnant mum must maintain a healthy lifestyle, including; staying away from alcohol and cigarettes and unhealthy diets that can cause severe damage to the growing baby.

Here are some superfoods every pregnant mother must consider;

1: Apricot

Apricots are perfect snacks for pregnant mums and are easy to consume.

A handful of this superfood will provide 105 of your daily iron requirements and other macro-nutrients such as Folic acid, Calcium, Potassium, and Magnesium.

Apricot helps regulate bowel movements as the pregnancy grows.

2: Your breakfast cereals

These will provide much-needed energy and are fortified with Folic acid and vitamins.

Cereals can be the best superfood when you develop low energy during the day.

3: Bananas

Bananas are the best fruits for reducing fluid retention in the body. They also provide a sufficient amount of daily needs Potassium and contain tryptophan- a substance promoting good sleep.

Bananas can also provide reasonable amounts of starch for extra energy.

4: Dairy foods

If you are not allergic to milk, eggs, and other dairy products, you can count lucky as a pregnant mum because these foods are super-rich.

3 servings of dairy foods daily provide sufficient calcium to support bone formation and the growing baby’s health.

Dairy foods also reduce the levels of saturated fatty acids and cholesterols in the body.

5: Tofu

If you are a vegetarian, Tofu can be the best source of protein for a pregnant mum.

Tofu also contains essential minerals such as Potassium, Calcium, Iron, and Vitamins A and K, which are ideal for blood clothing.

6: Fruits and vegetables

Whether green, yellow, red, or orange, fruits will always provide nutritional support to the pregnant mum.

For your baby to develop normally, it needs several fruits and vegetables.

Aside from essential vitamins and minerals, fruits and vegetables contain high amounts of antioxidants that strengthen your immunity and the immunity of the growing baby.

7: Sweet potato

Sweet potato can be very delicious to taste; you can mash it with some olive oil.

Sweet potato is an excellent energy source, packed with Vitamin A for excellent eye development. Likewise, it comes with high amounts of Beta-carotene and Vitamin C.

8: Strawberries

If you want your baby to develop healthy skin, you need to include a handful of strawberries in your meals during pregnancy.

Strawberries are packed with Vitamin C, Folic acid, and Potassium. Strawberries help in the speedy absorption of Iron into the body.

9: Oily fishes

Oily fishes are superfoods because they are rich in Omega 3 fatty acids, healthy fats for the body.

You may limit your daily fish consumption to 1 serving a day if you can’t cope with the taste.

10: Broccoli

Broccoli can be prepared and enjoyed in many ways; it is even better to steam, rather than boil, to preserve its nutrients.

Broccoli contains high amounts of calcium and magnesium to help develop the growing baby’s bones.

11: Eggs

Eggs are essential for the growth of body cells; they are rich in essential nutrients such as Vitamin B12, iron,d essential amino acids,s and protein.

12: Chickpeas

These excellent natural protein sources are equally rich in essential minerals such as Zinc, Folic acid, Magnesium, and Calcium.

They can be the best snack for pregnant mums. You can create a delicious snack by making chickpeas with breadsticks.

13: Sunflower seeds

Sunflower seeds are a gift of nature and must not be taken for granted by pregnant mums.

These seeds are rich in essential Omega 3 and 6 fatty acids; likewise, they are blessed with Vitamins A, B, D, E, and K.

They also contain substantial amounts of Zinc, Magnesium, Calcium, Iron, and Potassium.

14: Tuna

Tuna is another excellent source of Omega 3 fatty acids and numerous antioxidants known to reduce the risks of contact cancer and other deadly diseases.

It is recommended that a pregnant mum limit the intake of this fish to 3 times a week to enjoy its numerous benefits, including Selenium antioxidants.

15: Cabbage and other Springs greens

Spring greens and Cabbage are excellent sources of Folic acid; as a matter of fact, a single portion of any of these superfoods can provide up to 25% of your daily needs of Folic acid, alongside other essential nutrients such as Vitamins A, C, and E, Potassium, and Iron.

You can gently steam them instead of boiling them to preserve most of their nutrients.

16: Water

Lastly, water must not be ignored by pregnant mums. Water keeps the body hydrated all day, especially when consumed in sufficient amounts.

Water also increases the transportation of nutrients from the mother’s body to the growing baby.

Consuming water regularly will also help you maintain energy levels and reduce the risks of constipation and cystitis.

Conclusion

Several other superfoods can be explored by pregnant mums to achieve the optimal levels of nutrients needed to keep the mum and the growing baby healthy; however, sometimes, one needs to complement these natural superfoods with supplements, especially when the pregnant mum is not getting as much nutrient as expected.

Mix and match as many of the foods highlighted above to maximize the potential of getting as many nutrients as possible.

Aside from consuming a well-balanced diet, a positive and healthy lifestyle is essential to ensure that the growing baby does not accidentally develop certain birth defects.

A pregnant mum must abscond from stressful environments, alcohol, smoking, and consumption of unhealthy foods.

Reference: 

http://www.madeformums.com/pregnancy/top-20-pregnancy-superfoods/33280-20.html