Superfoods are nutrient-rich that can help boost your health and wellbeing, especially when you are eating for two.
It matters now in winter to make sure that you are packing in as many nutrients as possible to give you and your baby the necessary boost and protection. Here are five in-season superfoods that you can enjoy.
Eat more fruit and vegetables
When it comes to eating fruits and vegetables, it is ideal to include all the colours. Fruits that are rich in vitamin C like oranges, strawberries, apples, and bananas can help boost your immunity. Oranges contain folate/folic acid which is known to help reduce neural tube birth defects. Include a range of green vegetables like spinach, cauliflower, broccoli, and lettuce to not only make tasty meals but also help your health through winter.
Include a healthy amount of iodine
It is all about balance when it comes to foods to eat when you are pregnant. Having a pregnancy food plan can help you plan your meals accordingly and avoid eating foods that can cause problems for your pregnancy. A lack of iodine in your diet can affect your baby's mental growth. Include a good amount of foods that contain iodine like cooked eggs, seafood, and salt. However, avoid eating raw eggs and consuming too much salt as this can impact your health. The recommended amount of iodine you should be getting is at least 290 mg daily.
Strengthen your calcium intake
Having foods rich in calcium can help build strong bones, teeth, muscles and nerves for your baby. Aim for 3-4 servings of milk or the recommended amount of supplements from your medical professional if you are lactose intolerant.
Add fibre to ease constipation
Pregnancy comes with a range of adjustments and changes to your body. One of these being constipation which affects many pregnant women. Including fibre into your meals can help relieve you of these symptoms. Make sure that you also include whole grains, cereals, and fruits rich in fibre.
Don’t forget to stay hydrated
When you are pregnant your blood volume increases by 45%, most of which is used to support the growth of your baby. It also means that your body is directing most of your resources to your baby. Not being properly hydrated can lead to you becoming dehydrated. Drinking water is known to help reduce constipation and urinary tract infections.
You can also mix how you consume water by drinking water and eating vegetables and fruits that can be juiced and used as the other half of your liquid intake. Remember to stick to your doctor's recommendations when it comes to finding the best way to keep hydrated.
Please note that this is general advice that can differ from person to person. Therefore, it is vital to consult with an accredited doctor and nutritionist who will be able to give you a tailored diet that will be suitable for you and your pregnancy.