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Perfect Pregnancy Foods- Veggie Edition

July 18, 2016


Eating a healthy and balanced diet is important for all of life but during pregnancy many women pay extra attention to their diet.  In part 1 of our Perfect Pregnancy Foods series we have highlighted 11 veggies along with their benefits. 


Broccoli: raw, steamed, roasted, grilled, or stir-fried

  • Contains Folate which helps prevent neural tube defects and defects of the spinal cord

  • Contains high levels of Antioxidants

  • Contains Fiber for digestive health


Green Beans: Steam, boil, stir-fry, grill

  • Contains Fiber for digestive health

  • Contains Vitamin C which helps growth and repair of tissues.  It also helps heal wounds and is needed for bone strength.

  • Contains Vitamin B which helps turn food into usable energy.

  • Can help balance blood sugar and provide slow-energy release


Cauliflower: raw, steamed, roasted, grilled, mashed, and more!

  • Contains Folate and Choline to help lessen the risk of neural tube defects

  • Contains Vitamin C


Kale: raw, chips, soups

  • Contains Vitamin K which reduces future risk of internal bleeding

  • Contains Vitamin C

  • Contains sulforaphanes and carotenoids deta carotene, lutein, and zeaxanthin to help protect the placenta as well as the baby’s internal organs and eyes

  • Contains Vitamin E which can help with stretch marks



Carrots: Raw, steamed, grilled

  • Contains Vitamin A which helps the immune system, vision, and helps the organs function properly.

  • Contains Vitamin C

  • Contains Carotenes which are vital for cell growth, placenta health, and immunity


Artichokes: Roasted, on a salad, in a dip

  • Contains Calcium for bone health

  • Contains Vitamin C

  • Contains Folate, Magnesium, and Protein

  • Contains Potassium which can help with pregnancy fatigue and weakened muscles during pregnancy


Spinach: Raw, creamed, in soup, smoothie, salad

  • Contains Iron to help keep away anemia during pregnancy

  • Contains Folate, Vitamin K, E, C, A

  • Contains antioxidant carotenoids which can help with post-birth healing

  • Contains carotenoids for breastmilk which can help protect a new baby against light exposure.


Sweet Potatoes:  Baked, roasted, grilled

  • Contains Calcium

  • Contains Magnesium which is important in maintaining nerve and muscle function, helps regulate blood sugar, and aids in energy production.  Research also suggest that getting enough magnesium in pregnancy may be able to reduce pre-eclampsia.

  • Contains Vitamin C and E

  • Contains Iron which is needed to build additional blood supply

  • Contains Protein


Asparagus: Raw, grilled, roasted, steamed

  • Contains many Antioxidants

  • Contains Vitamins B3, B5, B6, A, and K

  • Contains Zinc, Potassium, Magnesium, and Calcium

  • Contains Fiber


Beet: Soup, steamed, boiled, roasted

  • Contains Folate, actually one of the best food sources for folate

  • Contains Silica to help promote skeletal health for mother and baby

  • Contains Potassium to help regulate blood pressure and may help with water retention

  • Contains Betaine which may help with prevention of headaches, tiredness, and nausea


Garlic: Raw, roasted, chopped, crushed, minced.  Salsa, Sauces

  • Contains Antifungal properties that may help prevent thrush

  • Contains Antioxidants and sulfur compounds which support a healthy immune system

  • Contains Vitamin C


Check back soon for the rest of our series on Great Foods For Pregnancy!



Bosom Buddy, LLC nor any of it's doulas are nutritionist or dieticians.  For specific dietary concerns or questions, always check with your healthcare provider.  The above information is not medical or professional nutritional advice.




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