Top 5 Foods for Pregnant Women

Bananas- Bananas are an excellent source of potassium, a much-needed mineral for both pregnant and non-pregnant women alike. Potassium helps the cells, organs, and tissues in the human body work properly.  This tasty tree-fruit is also a great source for B6 vitamins.  A single banana can provide almost 22 percent of the recommend daily dosage of vitamin B6 and 12 percent of our daily requirement for dietary fiber.  Bananas are fuel for a developing baby’s central nervous system.

Eggs- There is a special chemical called choline in eggs that is necessary for the optimal development of a baby’s brain.  For vegetarians, another source for choline would be collared greens.  However, eggs contain 146mg of this important mineral, while collard greens only contain about 73mg.  Be careful not to eat too many eggs though, as they are also very high in cholesterol at 187mg, or 62 percent of the recommended daily dose.

Almonds- These amazingly yummy nuts are rich in nearly every important mineral needed for a healthy pregnancy.  As little as ¼ of 1 cup of almonds contains 50 percent biotin and 40 percent vitamin E, not to mention 123mg of phosphorus.  Almonds are consistently named one of the world’s healthiest super-foods and is available nearly year-round.

Beans- Did you know that over half of all pregnant women are anemic?  Anemia is a condition that is often caused by an iron deficiency where the body does not contain enough healthy red blood cells.  Red blood cells are vital because they provide oxygen to the tissues in our bodies.  This is an important concern for pregnant women, because pregnancy creates higher-level blood demands throughout the body, especially around the time of birth when so much blood and placenta is lost at one time.  Beans are an excellent source of iron and can help lower the risk of developing anemia considerably.  If that’s not enough to convince you of the power of beans, studies have revealed that, on average, bean eaters weigh approximately seven pounds less than those who avoid beans.  Whfoods.com elaborates on the subject by explaining, “The seed coat of the black bean (the outermost part that we recognize as the bean’s surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin.

Avocados- Avocados are one of the most important foods a woman can eat during her pregnancy.  The reason being: they are loaded with folic acid, the most highly recommended and necessary supplement for a developing baby.  Folic acid helps an embryo’s brain and spinal chord develop without abnormalities.  If trying to conceive, avocados should be eaten liberally.  Because they are also high in heart-healthy fat, avocados are especially important for women who may be having trouble putting on pregnancy weight because of their morning sickness and nausea.  This oily fruit also contains potassium, vitamin B6, and vitamin C.  So, grab a spoon and a tiny pinch of table salt and eat up, you moms-to-be!

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