Perfect Pregnancy Foods- Veggie Edition
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.
