Foods for Healthy Pregnancy

#1 Sweet Potatoes 

A good food for a healthy pregnancy is sweet potatoes! According to healthcare professionals, Vitamin A intake should increase during pregnancy. Sweet potatoes are filled with beta-carotene which is a plant compound that converts into Vitamin A in your body. Vitamin A is said to be good for pregnancy because it can help with fetal and tissue development. Folic acid is another great nutrient found in sweet potatoes that is said to lessen the risk of spinal cord defects during pregnancy. Potassium, which can normalize blood pressure, is also found in sweet potatoes making them a great root vegetable to consume for a healthy pregnancy. Sweet potatoes can easily be added to your diet in a variety of tasty ways! Try some of these recipes to incorporate these Vitamin A packed potatoes into your diet.


Recipes: 


#2 Avocados 

If you are looking for a healthy food packed with beneficial nutrients for your pregnancy, avocados will be a great addition to your diet. Avocados are loaded with healthy fats, making them a great choice for pregnant women. The omega-3 and omega-6 fatty acids found in avocados are a beneficial healthy fat, good for both the baby and mother. The minerals found from avocados like copper, zink, and magnesium also make them a great food for a healthy pregnancy. Bananas are known for their potassium, but did you know that avocados actually have more? Avocados provide a good source of potassium, which can help ease leg and feet cramps from pregnancy. Another great benefit of avocados is the vitamins you get from them. They are a good source of Vitamins C, E, and K; all of which support fetal development. If you’re not sold on the benefits of avocados yet you should also know that they can help with fetal brain development, and maintain your cholesterol levels too. Check out some of these healthy recipes to add avocados into your diet to help with a healthy pregnancy. 


Recipes:



#3 Broccoli 

Although it might have not been your favorite vegetable growing up, broccoli can be very beneficial for a healthy pregnancy. The calcium and phosphorus found in broccoli can aid in healthy and strong bone development, which benefits both the mother and child. Broccoli is also great during pregnancy because it contains antioxidants that benefit the immune system. It is good to have a strong immune system while pregnant to help decrease the risk of infections or illnesses. Sometimes women face anemia while pregnant because they need more iron than they are intaking;  eating broccoli can help combat that due to its high iron content. Broccoli is also known for being rich in fiber, which is beneficial for relieving constipation associated with pregnancy. All of the vitamins in broccoli, including A, B, E, and K are good for keeping your skin healthy and glowing during pregnancy. Broccoli can be a harder vegetable for some to incorporate into their diets because of the taste, but with these recipes, you’ll be able to sneak in all the amazing benefits without even noticing that you’re enjoying broccoli! 


Recipes:



#4 Dates 

These super-sweet fruits are a fantastic addition to your diet normally, but even better for a healthy pregnancy. Dates are a good snack during pregnancy because they give you the energy boost you need. The natural sugars found in dates give your body that extra boost you might need to receive you from the fatigue associated with pregnancy. Another great benefit of dates is that they can help lessen the risk of spinal cord and brain birth defects due to the folic acid found in them. If you are facing a magnesium deficiency in pregnancy or want to avoid that, enjoy foods with dates included will help with that because they are rich in magnesium. The magnesium can also help form the baby’s teeth and bones, to ensure strong development. Along with that, the magnesium found in dates can assist in regulating blood pressure and blood sugar levels during pregnancy. Iron is important for pregnancy because it strengthens the immune system and can prevent anemia, which is why choosing to eat dates during pregnancy is a beneficial food option. Aside from all the health benefits during pregnancy, dates are also good for labor as well! It is said that consuming dates daily starting at 36 weeks of pregnancy will aid in shorter and easier labor. Dates are super easy to incorporate into your diet because you can enjoy them dried, as a date spread, or incorporated into your favorite recipes. Eating our date spread during pregnancy is a great way to enjoy all the benefits while enjoying a naturally sweet treat! Check out these amazing date recipes: 



Recipes: 

  • Vegan Date Brownies  - For a sweet frosting alternative, use brownie flavor date spread to top off your brownies! 
  • Date Cake 
  • Add our date spread to your favorite smoothie recipe for added sweetness & health benefits! 
  • Try adding 2 tablespoons of Dafero’s date spread to a frozen banana, then blend for a sweet vegan ice cream treat! 


#5 Oranges

These delicious fruits are a great healthy food for pregnancy and here’s why! Oranges are naturally high in potassium which aids in controlling blood pressure. Controlling blood pressure during pregnancy is important in preventing hypertension. Pregnancy is often associated with getting dry skin or acne for some women, but oranges can help with that. The Vitamin C in oranges can be beneficial to your skin during pregnancy, and help prevent acne. The pH that comes from oranges can also reduce the risk of getting kidney stones during pregnancy because it increases the citric acid excretion from the body. Hydration is key for a healthy pregnancy; with oranges providing sodium and potassium that help regulate fluid levels in the body, they are a great choice for a healthy pregnancy. Enjoying a fresh orange is a great way to reap in the benefits, but enjoying these recipes is also a great way to get the nutrients you need for a healthy pregnancy! 


Recipes:

  • Blended Orange Juice 
  • Fennel & Orange Salad 
  • Fresh Orange Sorbet 


  • References  

    Bjarnadottir, A. (2018, July 17). 13 foods to eat when you’re pregnant. Healthline. https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant#TOC_TITLE_HDR_3


    Malachi, R. (2020, February 20). Benefits of dates during pregnancy and how they ease labor. Mom Junction. https://www.momjunction.com/articles/surprising-benefits-of-dates-during-pregnancy_0075704/


    Thakur, S. (2019, November 14). Sweet potatoes during pregnancy: nutritional value and health benefits. Mom Junction. https://www.momjunction.com/articles/health-benefits-of-sweet-potato-during-pregnancy_0083614/ 


    Malachi, R. (2019, November 12). 14 reasons to eat avocados during pregnancy. Mom Junction. https://www.momjunction.com/articles/reasons-eat-avocadoes-pregnancy_0085824/

     

    Malachi, R. (2019, November 25). Health benefits of eating broccoli during pregnancy. Mom Junction. https://www.momjunction.com/articles/benefits-of-eating-broccoli-during-pregnancy_00353677/


    Malachi, R. (2019, December 17). Is it safe to eat oranges during pregnancy. Mom Junction. https://www.momjunction.com/articles/safe-eat-oranges-pregnancy_0081702/