Superfoods For Pregnancy(01 of12)
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Tofu Smoothie(02 of12)
Open Image ModalBenefit To Baby: Healthy GrowthProtein is needed to build and repair cells, and is essential to a baby's development and growth. Red meat and dairy are rich in protein, but they're also high in saturated fats. Balance your diet with fish protein (in all fish products), which also contains essential fatty acids. And don't forget vegetable protein, which includes brown rice, quinoa, chickpeas, lentils, baked beans, pumpkin seeds and cashew nuts.A great alternative protein source, tofu is low in fat and will help balance those blood sugar levels. Add to juice from pomegranate and mixed berries for a sweet drink that also packs a powerful antioxidant punch. (credit:Alamy)
Sunflower Seeds(03 of12)
Open Image ModalBenefit For Mother And Baby: Boost Energy Levels And Provides Nutrition To BabyIron is vital for your baby's physical growth and brain development, and helps produce the blood required to supply nutrition to the placenta.Not enough iron, and you can feel tired and be more susceptible to infections. There's also a greater risk of premature birth and your baby having a low birth weight. (credit:Alamy)
Eggs(04 of12)
Open Image ModalBenefit To Baby: Brain DevelopmentVitamin B6, also known as pyridoxine, helps your body metabolise protein, fats, and carbohydrates. It also helps form new red blood cells, antibodies, and neurotransmitters, and is vital to your baby's developing brain and nervous system. (credit:Alamy)
Pumpkin(05 of12)
Open Image ModalYoghurt And Honey(06 of12)
Open Image ModalBenefit To Mother And Baby: Increases Energy Levels And Bone BuildingHigh in calcium (important during pregnancy for building your baby's bones) with a sweet kick from the honey, this treat should tide you over without making you sleepy.Dairy foods provide vitamins A and D, which are essential for bone-building and bone maintenance for you and your baby. They are also a good source of protein. (credit:Alamy)
Figs(07 of12)
Open Image ModalBenefit to Mother: Eases Heartburn And Water RetentionDried figs are laden with digestive enzymes, which should help you to digest your food and ease those heartburn symptoms. They're also rich in the essential mineral potassium, which helps to maintain the body's fluid balance during pregnancy, which is essential to battling swollen legs, hands and ankles. (credit:Alamy)
Oily Fish(08 of12)
Open Image ModalBenefit To Baby: Maintains Healthy Nervous SystemOmega-3 fatty acids are vital for your baby's brain and nervous system, as well as your own mental health.Foods rich in omega-3 include oily fish like fresh tuna, mackerel and sardines, although restrict your intake to twice a week, as too much fish can increase risk of pollutants.Fatty acids help brain development and work to improve its function, so as well as being nutritious, slow-releasing energy snacks, like sesame seeds, which help keep you mentally alert and working well throughout the day. (credit:Alamy)
Ginger(09 of12)
Open Image ModalBenefit To Mother: Alleviates Morning SicknessGinger has long been associated with alleviating nausea and has been used as a medicine in Asian, Indian, and Arabic herbal traditions since ancient times. In China, for example, ginger has been used to help digestion and treat stomach upset, diarrhea, and nausea for more than 2,000 years.Ginger biscuits are a good food to nibble on when the nausea starts, or sip on ginger tea or suck on ginger flavoured sweets. Peppermint and mint are also great nausea-relieving agents too. (credit:Alamy)
Sweet Potato(10 of12)
Open Image ModalBenefit To Baby: Strengthens BonesSweet potatoes offer a rich source of folic acid, which helps prevent neural tube defects in foetuses. It also protects your unborn baby from spinal cord problems, such as spina bifida. lentils are also a great for increasing your folic acid intake, as one cup provides 358mcg of folic acid, almost the daily requirement of 400mcg.Fruits like strawberries are a great way to get your folic acid, and even tastier if you dip them in chocolate!Scientists in Finland found that eating chocolate when pregnant resulted in happier, livelier babies, but keep your waistline in mind and be conservative when dipping. (credit:Alamy)
Almonds And Apricots(11 of12)
Open Image ModalBenefit To Mother: Curbs Food CravingsA handful of almonds and apricots will provide you with a sweet kick that's high in protein - this will help to curb cravings as well as keeping you feeling fuller for longer. (credit:Alamy)
Parsnips(12 of12)
Open Image ModalBenefit To Mother: Protects From Pre-eclampsiaParsnips are a good source of fibre and folate (the natural form of folic acid), as well as providing potassium (associated with a lowering in blood pressure) which is vital for protecting against pre-eclampsia, a condition caused by high blood pressure. (credit:Alamy)