Aim for one or two portions of greens per day and you and baby will both be in tip top health. ), wild salmon – high in omega 3’s and antioxidants, sardines – high in omega 3’s and selenium, and oysters (cooked) – particularly high in zinc, the adrenals and thyroid with support, helping to keep your body in a parasympathetic state and, Have intact membranes upon admission to the hospital, 7 times more beta carotene (the precursor to vitamin A). Can you overdose on beta carotene? So ask your healthcare provider if cod liver oil might be right for you. The Mama Natural Week-By-Week Guide to Pregnancy & Childbirth, 7 Natural Tips for an Easier Labor and Delivery, Carrot Ginger Dressing (Japanese Dressing), Best Broccoli Slaw (with Honey Mustard Dressing), Pumpkin Smoothie (tastes like Pumpkin Pie! Beginning in the early stages or first trimester and continuing throughout the entire pregnancy, 400 to 800 micrograms (mcg) of folic acid per day is recommended. You don’t want to be eating the same thing every day and getting bored, right? It is a whole grain complex carbohydrate so it will keep you feeling full longer. Apricots for instance, are abundant in Vitamin A and Vitamin E. If you suffer from pregnancy constipation try some dried prunes which are a natural form of laxative but are also high in potassium and vitamin K. There is a word of warning here however, because of the high sugar content of dried fruits it’s best only to enjoy one serving and then wrap it up for the day. minimizing the effects of See a picture of First Trimester (4 Weeks) and learn more about the health topic. Pregnancy workouts explained. 23 Mouthwatering Ways To Upgrade Scrambled Eggs, 19 Easy Egg Breakfasts You Can Eat On The Go, What Every Pregnant Woman Needs To Know About Folic Acid, 9 Questions You Must Ask At Your First Prenatal Visit, 5 Best Pelvic Support Belts For Pregnancy. other trace minerals. That’s because beta carotene is a precursor to vitamin A. There are plenty alternative foods which will give you the same nutrients for you and your baby including oranges, spinach and other leafy greens and oily fish or flax seed. Your body regulates this conversion process so when you take in significantly more beta carotene than what you need, your body simply won’t convert it. By incorporating the foods we’ve talked about on our list you’re giving you and your baby the best possible chance at optimum health. They’re an excellent source of iron – 4 tablespoons of cooked lentils provides 4.5mg of iron, almost 30% of your daily needs. Do not eat raw or undercooked eggs while you are pregnant. The reason you want to eat these gorgeous veggies several times a week at least is because legumes are fantastic sources of fiber as well as calcium, folate, extra protein, as well as iron. Meanwhile some non-government sources recommend even higher amounts. When women do experience pregnancy symptoms they may include symptoms include missed menstrual period, mood changes, headaches, lower back pain, fatigue, nausea, breast tenderness, and heartburn. Arugula is packed with folate, which can help prevent birth defects. They’re a food you need to avoid too much of. monounsaturated fats, and also provides some plant-based saturated fats; this Super healthy and packed full of quality nutrients. Written by Feature Editor Updated on March 30th, 2020. Iron deficiency is caused due to increased iron deficiency from diseases, nutritional deficiency, or blood loss and the body's inability to intake or absorb iron. home/pregnancy health center/pregnancy a-z list/pregnancy superfoods center /pregnancy superfoods article. This is due to a possible contamination of mercury and other pollutants which are sometimes found in fish. It’s so easy to become confused or worried that you’re not eating the right thing, but becoming stressed about it is not something you should be aiming to do. When you prepare your list of super foods during pregnancy, you want oatmeal at the top of your list. Including them in your diet will help keep you healthy and provide your baby with quality nutrients to support his/her growth. Anchovies, sardines, and mackerel are great ones to add to your diet. Lean red meat – an excellent source of protein, iron, zinc and selenium.