Categories: pregnancy

24 most recommended foods during pregnancy


Discover the 24 most recommended foods during pregnancy that is always beneficial.

Pregnancy is a stage in the life of women where the diet deserves a lot of attention and care, considering that some nutrients are more important than others and cannot be missing from the daily table. To achieve a quality diet during pregnancy, we show you the 24 most recommended foods during pregnancy by nutritionists and gynecologists.


Spinach is a leafy green and therefore an ideal fiber-rich option to reverse constipation so common during pregnancy.


But in addition, its intake can offer the body valuable nutrients for pregnancy such as iron, folic acid, calcium, and potassium.

We recommend its consumption both cooked and raw, in the latter case the cleaning and washing process must be very careful.


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

They also provide iodine, a nutrient of great importance for the body during pregnancy, and are a source of zinc, which is essential to strengthening defenses. You can include them in a lot of dishes or sauces.



It is a source of complex carbohydrates, with natural sugars that are accompanied by fiber and therefore can calm the craving for something sweet in a healthy way.

The banana also offers substances with a prebiotic effect that can benefit the intestinal flora and thus help prevent or reverse constipation and, as we all know, it is an excellent source of potassium. Consume the piece as is, or you can include it in recipes for cakes, muffins, or sponge cakes.


It is an excellent source of calcium of vegetable origin, ideal for vegetarian pregnant women and it is also one of the foods with the most folic acid that we can consume.

Because it is a green leaf, it also offers fiber and prebiotics that benefit intestinal transit, but it must be carefully cleaned to prevent the ingestion of pathogens that could be contaminating this vegetable. To consume it, you can choose from cold soups to salads or combined with legumes.


Red pepper

Red pepper is food with valuable nutrients, many of them with an antioxidant effect. But above all, the presence of vitamin C stands out in this food, necessary not only to take care of the body’s defenses but also to facilitate the absorption of calcium and iron that we consume during pregnancy.

Its consumption is recommended raw, although we can also take advantage of its virtues when cooked, especially if we eat it together with iron sources of vegetable origin such as legumes or green leaves. The traditional roasted peppers are a good companion for any dish.

sweet potato

Sweet potato, sweet potato, sweet potato, or sweet potato contains carotenoids that our body transforms into vitamin A. It is a tuber of the potato family with a series of properties that it does not possess.

It is a source of vitamin E, antioxidants, and minerals, specifically potassium. It also contains very good amounts of B vitamins such as B1, B1, B5, and B6. We leave you some recipes to make the most of this tuber



Broccoli is a seasonal vegetable with valuable properties for the body, among which its richness in vegetable proteins and fiber stands out, which allows us to fill ourselves with good nutrients.

In addition, it is one of the foods with the most iodine and vegetable calcium that we can consume, also offering vitamin C and potassium to the pregnant woman’s body, which of course are needed for our entire body to function properly. It is very versatile when it comes to preparing it, here are some recipes that will inspire you.


During pregnancy, we must have a varied diet, that is, with a variety of good nutrients that the body needs, and therefore, the key is to include fruits and vegetables of various colors.

The carrot is the reference in terms of orange vegetable foods that are a source of vitamin A and carotenoids 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, and glazes, in salads to desserts, cakes, or biscuits.



Tangerines, oranges, grapefruit, lemons, and limes are part of this group of fruits that offer, among other things, vitamin C, calcium, carotenoids, vitamin A and potassium to the body.

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


Eggs offer 100% protein in the white, while in the yolk we also find quality fat proteins for the body, among which monounsaturated fatty acids stand out.

They are also a source of B vitamins, among which is folic acid, which is highly recommended in the first trimester of pregnancy, and also vitamin A, carotenoids, and vitamin D, which are very helpful in facilitating the absorption of calcium and highly recommended this season.


As if that were not enough, eggs are a source of minerals such as potassium or iron, which are of great importance for proper gestation.


It is a blue or fatty fish, that is, it concentrates appreciable amounts of omega 3, but since it is not a large fish, the chances that it contains mercury are minimal. Therefore, it is a better alternative than tuna to obtain quality fats.

Likewise, it is a source of vitamin D and calcium for the body, which during pregnancy are nutrients that we must not fail to take care of to prevent future complications in the maternal body. You can prepare it in snack dishes, glazed or baked with nuts, but remember that you cannot eat it raw.



Almonds, like other nuts, are a source of quality fats, among which monounsaturated and polyunsaturated fatty acids stand out, including omega 3, which is so important in pregnancy.


They are also a source of vegetable calcium, fiber, potassium, and vitamin E with an antioxidant function, offering considerable levels of iodine and folic acid, also essential in pregnancy.


Another nut is rich in healthy fats that offer, among other things, a high proportion of zinc to take care of the body’s defenses, as well as iodine and folic acid.

It is also a source of vegetable iron and calcium that are so needed during pregnancy, especially after the second trimester of pregnancy.

pumpkin seeds

They are an excellent source of vegetable calcium, as well as fiber and protein, just like other seeds.


But the most important thing is its richness in iodine and zinc which protects the body from hormonal disorders and protects the defenses, helping, among other things, to prevent infections. They also provide potassium in appreciable amounts. You can include them, for example, in dips for snacking or in bread or salads.

chia seeds

Among the various seeds that we have at our disposal, chia seeds are one of those that offer the highest proportion of good fats and thus, they are an excellent source of omega 3 of plant origin, highly recommended for pregnant vegetarians.

It is also a source of potassium, vitamin E, zinc, and vegetable proteins that can contribute to good nutrition during pregnancy. You can include them at breakfast in a pudding with raspberries, kiwi, and coconut or in porridge with almond milk to start the day with energy.


They are a source of fiber and vegetable proteins that help us to calm hunger with good nutrients, but above all their consumption is recommended because they are legumes rich in folic acid, zinc, and iodine.


We can choose dry chickpeas and consume them after soaking and properly cooking, or a good alternative is canned legumes that must be rinsed and washed before consumption to remove possible excess sodium. You can eat them in a good stew, in a salad, or crispy with herbs.

flax seeds

They are one of the main sources of omega 3 among plant foods, as they have alpha-linolenic acid or ALA inside.

They also offer protein, fiber, and vitamin E as well as calcium and potassium in appreciable amounts.


As with salmon, sardines are fatty fish or oily fish rich in omega 3 and low in mercury.


In addition, sardines are a source of vitamin D, calcium, iodine, and potassium for the body of the pregnant woman who needs to take care of their body so much to prevent nutrient imbalances. You can prepare them grilled, baked, or in roles as an appetizer to eat with your fingers.

wheat germ

It is one of the wheat derivatives with the highest proportion of nutrients. It has a lot of fiber and B vitamins, among which the presence of folic acid stands out.

Likewise, it is a concentrated source of vegetable proteins and iron that is key during pregnancy, therefore, it is a good option to enrich our diet beyond the classic supplements that we must ingest.


All algae are an excellent source of nutrients for the body, highlighting in the dried version of all of them the presence of iodine, folic acid, iron, zinc, and potassium for the body.


In addition, they can offer calcium in very high amounts, as is the case with kelp, agar, and dried wakame. You should always try to wash them very well and avoid taking them in large quantities during pregnancy due to their high iodine content.


Oatmeal is one of the many bowls of cereal that we find at our disposal, but unlike others, it is an excellent option to add good nutrients to the diet.

Oatmeal stands out for its richness in fiber with a minimum of quality fats, as well as being a source of folic acid, zinc, and potassium for the pregnant body. Minerals such as calcium or iron also stand out in this cereal.


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 good quality calcium that is easily absorbed.


Also, milk (unlike cheese) is low in sodium and provides other good nutrients for the body such as potassium, vitamin D, vitamin A, and B vitamins. As if that were not enough, it provides a large amount of water and contributes to the hydration that is so important during pregnancy.

extra virgin olive oil

Among the many oils that we can consume, extra virgin olive oil is one of the most recommended for its richness in beneficial monounsaturated fatty acids for the body and also for its richness in antioxidant polyphenols.

In addition, extra virgin olive oil withstands high temperatures very well and is, therefore, more recommended than others for cooking and preparing various dishes.


Avocado is an oily fruit, that is, it is a fruit rich in fats, among which quality fats such as monounsaturated fatty acids stand out.


In addition, avocado is a source of fiber, vitamin E, and B vitamins that our body needs to function properly. And best of all, avocado can be very useful as a replacement for cream, butter, or commercial sauces in the form of guacamole, thus helping to eat healthier during pregnancy. We think of them in salads, or just like that with lemon, but we suggest you try them baked stuffed with egg, you’re going to love them.

These are 24 foods that are recommended during pregnancy to have a quality diet in which essential nutrients are not lacking to achieve a healthy pregnancy.


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