8 essential foods in pregnancy

8 essential foods in pregnancy

What should not be missing from your menu when you are pregnant?

There is a lot of healthy and essential foods for pregnancy, but there are some that contribute to its good evolution and that provide some nutrients that have the role of developing the fetus so that it is strong and healthy.

In addition, some of them also help you cope with the pregnancy and go through an easy birth.

Green vegetables

They are full of vitamins A, C, K, folic acid and iron, so essential in the development and evolution of pregnancy. Both vitamin B12 and magnesium are an integral part of these vegetables. If consumed before pregnancy, they help to combat congenital malformations, such as neural tube defects.

Low-fat yogurt

It is one of the best sources of calcium and helps to develop the fetal bone system. In addition, it contains quality proteins necessary for energy and vitality, as well as for optimal functioning of organs.

Organic chicken breast

One serving of chicken breast provides 87% of the daily protein requirement. In addition, it represents an important intake of selenium, niacin and vitamin B6. The chicken also contains valuable Omega 3 and Omega 6 acids, so it is a real source of health for you and your baby.

Sweet potatoes

Always opt for sweet potatoes in pregnancy instead of white ones. Contains high amounts of vitamins A and C, as well as a generous amount of dietary fiber.


One of the few fruits that are found all year in the markets is also one of the most valuable health foods. It is important to consider the advice of eating an apple a day, since it has been proven that mothers who ate at least 4 apples a week during pregnancy gave birth to healthy children with low incidence of asthma.


Berries are generally recommended in pregnancy, for their rich content of antioxidants. But blueberries are recognized as a source of vitamin C, which provides energy and strength to the future mother.

Whole grains

A perfect source of energy and fiber that helps you cope with stressful periods of pregnancy. Also, many of them are enhanced with folates and folic acid, so important in pregnancy.

Vegetable berries

Beans such as beans or lentils are extremely rich in fiber, protein, folate and tryptophan. They are extremely healthy and also a great source of energy for the entire pregnancy. The only disadvantages of some of them are intestinal gas and bloating, but these effects do not necessarily occur.

Tags Pregnancy nutrition