Planning to Get Pregnant? Here’s What You Should Eat

Rebecca Lewis March 07, 2014

Apart from exercise and relaxation, nutrition is a crucial factor for healthy and safe pregnancy. It is important that your body is nourished with essential compounds that you can get from natural sources, particularly fruits and vegetables. They will all prepare your body for the new life it will soon support.

For a healthy pregnancy, here are some foods you should not miss to eat:

Eggs

Eggs, including the yolks, are rich in protein and nutrients necessary for the growth and development of your baby. Yolks are an excellent source of choline, which is critical for the development of the baby’s brain, neurons, and the synapses where two neurons can communicate. They are also rich in cholesterol, a crucial nutrient for production of sex hormones and healthy development of the child’s nervous system, intestinal tract, and hormones.

Cod liver

Cod liver oil is rich in several valuable nutrients such as vitamin A that support healthy gene expression, strong bones, healthy skin and lungs, and good eyesight. This vitamin is also needed for mineral metabolism, hormone production, mental stability, and protection against environmental chemicals and estrogenic substances in pesticides and plastics.

Leafy green vegetables

Lettuce, cabbage, broccoli, spinach, Swiss chard, and other greens are a great source of folate and calcium. Having enough folate is important during the earliest days of the child’s development, before a woman might even know she is pregnant. This nutrient plays an important role in the production of red blood cells and helps your baby’s neural tube develop into her brain and spinal cord. Birth defects often occur within the first 3-4 weeks of pregnancy, so it is important for the mother to have sufficient amount of folate to support the brain development of her baby.

Fermented foods

Yoghurt, kefir and the like are rich in enzymes, lactic acid, and good bacteria that strengthen the woman’s immune system so she is less likely to contract disease during pregnancy. The probiotics in these foods also help remove toxic compounds in the body, and produce vitamins and short-chain fatty acids that nourish your gut and your brain.

Bananas

Eating bananas during the early weeks of pregnancy may help with nausea that many women experience. Bananas are a good source of B6 (helps with morning sickness), fibre, vitamin C and potassium.

Beans

Beans can help women deal with constipation and other digestive problems during pregnancy. Almost 40 per cent of women experience constipation during pregnancy. Among the most common reasons include the pressure on the growing uterus, the pregnancy hormone progesterone that slows the digestive track, and the intake of iron supplements. Aside from protein and fibre, beans are rich in folate too.

Bone broth

Adding bone broth to your dishes will not only keep your palette satisfied, it could also improve your health and your baby’s. Homemade bone broth contains amino acids and fatty acids that support stronger bones, tendons, connective tissue, and improve your digestive system. It is also high in glycine – an amino acid that provides nutrients needed for the placenta and helps protect you and your baby from the impact of stress.

Red bell peppers

Red bell peppers have twice the amount of Vitamin C as green bell pepper. Vitamin C is responsible for the growth and repair of tissues in the woman’s body during pregnancy. This nutrient is also important for the absorption of iron in the body.

Avocado

Avocadoes are among the healthiest foods out there because they are loaded with fibre, vitamin K, folate, vitamin C, potassium and vitamin B6, and monounsaturated fats that support your health and your baby’s health. Avocados have been known to help fight morning sickness and help your baby’s brain and tissue growth.

Nuts

Nuts are loaded with essential nutrients and minerals, particularly copper, manganese, magnesium, selenium, zinc, potassium, and calcium. They are also high vitamin E. And all these nutrients support healthy pregnancy.