The 24 most recommended foods during pregnancy but that are always beneficial

Pregnancy is a stage in women’s lives where the diet deserves a great deal of attention and care, given that some nutrients are more important than others and cannot be left out of the daily table. We will show you the 24 most recommended foods during pregnancy by nutritionists and gynecologists to achieve a quality diet during pregnancy.


Spinach is a green leaf and therefore an ideal fiber-rich option for reversing constipation that is so common during pregnancy.

In addition, it can provide the body with valuable nutrients for pregnancy, such as iron, folic acid, calcium and potassium.

It is recommended to be consumed both with cooking and raw materials, in the latter case the cleaning and washing process must be very careful.


Like other legumes, lentils are a type of fiber and vegetable protein for the body, but they are also one of the substitutes for more folic acid and iron.

They also provide iodine, a nutrient of great importance to the body during pregnancy, and are a source of zinc that is essential to reinforce the defenses. They can be included in a lot of dishes or sauces.


It is a source of complex carbohydrates, with natural sugars that are followed by fiber and may also calm the desire for something sweet in a safe way.

Banana also provides prebiotic compounds that can benefit the intestinal flora and therefore help avoid or reverse constipation and, as we all know, is an excellent source of potassium.

Consume the piece as it is, or you can use it in recipes for cookies, muffins or sponge cakes.


It is an excellent source of vegetable calcium, suitable for pregnant vegetarians, and it is also one of the most folic acid foods we will eat.

Since it is a green leaf, it also provides fiber and prebiotics that support the intestinal transit, but must be properly sanitized to avoid the ingestion of contaminants that could contaminate this vegetable. You may range from cold soups and salads or mixed with legumes to eat them.

Red pepper

Red pepper is a food with valuable nutrients, many of which have an antioxidant effect. Over all, the availability of vitamin C, which is required not only to take care of the body’s defenses, but also to promote the absorption of calcium and iron that we eat during pregnancy, stands out in this diet.

It is recommended to consume it raw, although we can also take advantage of its qualities when cooked, particularly if we eat it along with sources of iron of vegetable origin, such as legumes or green leaves.

Classic roasted peppers are a good compliment to any meal.

Sweet potato or sweet potato

It is a tuber of the potato family with a variety of properties that it does not possess.

Sweet potatoes, produce carotenoids that our body converts into vitamin A.

It is a source of vitamin E, antioxidants and minerals, particularly potassium.

It also contains a very large number of B vitamins, such as B1, B1, B5 and B6. We leave you a few recipes to make the most of this tuber.


Broccoli is a seasonal crop with valuable properties for the body, high in vegetable protein and fiber that can be satisfied with healthy nutrients.

In addition, it is one of the foods with more vegetable iodine and calcium that we can eat, and it also provides vitamin C and potassium to the pregnant woman’s body, which, of course, is required for our whole body to function properly.


We have to eat a diverse diet during pregnancy, that is, with a range of healthy nutrients that the body requires, so the trick is to include fruits and vegetables of different colors.

The carrot is the benchmark in terms of orange plant foods that are a source of vitamin A and carotenes that are required for skin, hair and visual health as well as for the healthy growth and development of the unborn baby .

You can include it in your dishes in a variety of ways : from hot or cold creams, glazed, in salads to desserts, cakes or biscuits.


Tangerines, oranges, grapefruits, lemons, limes are part of this group of fruits which give vitamin C, calcium, carotene, vitamin A and potassium to the body, among other things.

They can enhance the absorption of iron and, due to their acidity, they can also increase the absorption of calcium, which is why they are recommended in the amount of daily ration during pregnancy as in other stages of life.


The eggs offered in the clear 100% protein while the yolk also find protein quality fats for the body among which monounsaturated fatty acids.

They are also a source of B vitamins, among which folic acid is recommended in the first trimester of pregnancy, as well as vitamin A, carotene, vitamin D, which is very beneficial and strongly recommended this season to promote calcium absorption.

As if that is not enough, eggs are a supply of minerals of considerable value for proper gestation, such as potassium or iron.


It is a blue or fatty fish, that is, it concentrates an appreciable amount of omega 3 but because it is not a large fish, the risks of it getting mercury are small. Therefore, to acquire quality fats, it is a safer alternative to tuna .

It is also a source of vitamin D and calcium for the body, which during breastfeeding are nutrients that we do not avoid taking care of to avoid potential problems in the maternal body.

You should cook it in snacking bowls, glaze or nuts, but note that you can’t eat it raw.


Almonds and other nuts with a supply of high-quality fats, such as monounsaturated and polyunsaturated fatty acids, like omega 3, which is so essential throughout breastfeeding.

They are also a source of antioxidant-functioning vegetable calcium, fibre, potassium and vitamin E, providing important iodine and folic acid levels that are also necessary in pregnancy

Cashew nuts

Another dried fruit rich in good fats that contains, among other items, a large proportion of zinc, as well as iodine and folic acid to take charge of the body’s defenses.

It is also a source of so much needed iron and vegetable calcium during pregnancy, particularly during the second trimester of pregnancy.

Pumpkin seeds

Like other seeds, they are an excellent source of vegetable calcium, as well as fiber and protein .

The most significant thing, though, is its abundance in iodine and zinc, which protects the body from hormonal disturbances and protects its defenses, helping to resist infections, among other items. In large quantities, they also have potassium.

Chia seeds

Chia seeds are one of the different seeds we have at our disposal, with the highest proportion of healthy fats, and it is also an excellent source of vegetable-based omega 3, and is particularly recommended for pregnant vegetarians.

It is also a source of potassium, vitamin E, zinc and vegetable protein that, during breastfeeding, may contribute to healthy nutrition. They can be used for breakfast in a pudding with raspberries, kiwi and coconut or a porridge with almond milk to start the day with energy.


They are a source of fiber and vegetable proteins that help to calm appetite with healthy nutrients, but above all, they are recommended because they are legumes high in folic acid, zinc and iodine.

We may pick and eat dried chickpeas after soaking and frying, or a decent option is canned legumes that should be rinsed and washed before consumption to eliminate any extra sodium. They can be served in a healthy stew, in a salad, or crunchy with herbs.

Flax seeds

They are one of the major sources of omega 3 in plant foods, since they have alpha-linolenic acid or ALA within.

They also give an appreciable amount of protein, fiber and vitamin E, as well as calcium and potassium.


Like tuna, sardines are fatty fish or oily fish high in omega 3 and low in mercury.

In addition, sardines are a type of vitamin D, calcium, iodine and potassium for the body of a pregnant woman who wants to take care of her body to avoid food imbalances. You should cook them fried, baked or rolled as an appetizer to enjoy with your fingers.

Wheat germ

It is one of the most nutrient-based wheat derivatives. It has a lot of fibre and B vitamins, plus the presence of folic acid.

It is also a concentrated source of vegetable proteins and iron that is essential during breastfeeding, so it is a healthy choice to enrich our diet beyond the classic vitamins that we need to consume.


All algae are an outstanding source of nutrients for the body, highlighting the availability of iodine, folic acid, iron, zinc and potassium for the body in the dried version.
In addition, they may give very high concentrations of calcium, such as kelp, agar and dried wakame. You should still remember to wash them very well and avoid taking them in huge amounts during pregnancy due  to their high iodine content.


Oatmeal is one of the cereals at our disposal, so unlike most, it is an ideal alternative to add nutrients to the diet.

Stress in oats high in fiber with minimal fat content and is a source of folic acid, zinc and potassium to the body of the pregnant woman. In this cereal, minerals such as calcium or iron also stand out.


Although it is not an essential food , milk is one of the main sources of calcium that we can include in our diet. And it is a good quality calcium that is easily absorbed .

Milk (unlike cheese) is also low in sodium and contains other foods that are healthy for the body, such as potassium, vitamin D, vitamin A and vitamin B. As if it weren’t enough, it contains a significant volume of water and adds to the hydration that is so vital during pregnancy.

Extra virgin olive oil

Extra virgin olive oil is one of the most recommended for its richness in protective monounsaturated fatty acids for the body and also for its richness in antioxidant polyphenols, among the many oils that we may eat.

In comparison, extra virgin olive oil is very well preserved at high temperatures and is thus more recommended than others for cooking and baking different dishes.


The avocado is an oily fruit, i.e. it is a fruit high in fats, which stands out from quality fats such as monounsaturated fatty acids.

Avocado is also a source of fiber, vitamin E and B vitamins that our body requires to work properly. And the best part, as a substitute for milk, butter or industrial sauces in the form of guacamole, avocado may be really helpful, thereby helping you eat better throughout breastfeeding.

In salads, or as with lemon, we think of them, but we recommend that you try them baked loaded with eggs, you’ll love them.

There are 24 foods that are recommended for a quality diet during pregnancy in which there is no shortage of vital nutrients to achieve a successful pregnancy.

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