11 Must Have Prenatal Pregnancy Superfood for a Healthy Body


Red raspberry leaf tea, legumes, apple cider vinegar, egg yolks, lean beef, oatmeal, red bell peppers, greek yoghurt, spinach, sweet potatoes and salmon are some of the best prenatal food to take during pregnancy.

Pregnancy is the time when your body is rapidly undergoing a number of changes and during this time, it is extremely important for you to rely heavily on a healthy and nutritious diet. I know it can be hard to replace a whole large-sized pizza with a bowl of green veggies but trust me; you are going to thank me later. So, in this article, we will discuss 11 must have prenatal pregnancy superfood for a healthy body. Read below:

11 Prenatal Food to Eat During your Pregnancy

prenatal food

Red raspberry leaf tea

Being a rich source of Vitamin C, E, A, B and minerals such as calcium, potassium, magnesium and phosphorus, this tea helps to strengthen and tone the uterus. As per some studies, it has also been shown that red raspberry leaf tea makes labor faster and easier and also lessens the likelihood of any complications for the mom-to-be.


With being an excellent source of protein and fiber, legumes are also a rich source of B vitamins, Iron, Zinc, magnesium and potassium. You can include garbanzo beans, black beans, kidney beans, split peas and lentils in your diet. Make sure that you soak your beans before you eat them as legumes consist of some antinutrients like phytic acid and lectins.

Apple cider vinegar

Apple cider vinegar helps with diabetes, gout, digestion and also kills the weeds. You can begin with a teaspoon of apple cider vinegar in a cup of water and drink ¼ cup prior to each meal. Consequently, you can also begin with a tablespoon of this but do confirm this from your midwife at first.


Egg yolks

Egg yolks consist of vital fat-soluble vitamins such as vitamin D that majorly helps in reducing the risk of gestational diabetes, preeclampsia, low birth weight, as per reports research in the British Medical Journal. Also, the yolk helps in maintaining the baby’s brain health and reduces the risk of neural-tube defects.

Lean beef

When consumed in moderation, lean beef can help to reduce the risk of pregnancy complications, preterm delivery and neonatal infection. Lean beef further fulfills 8% of your daily iron needs and 30% of your daily protein needs.


Oatmeal serves with 30 percent of your daily recommended dose of magnesium that is essential for your body to build up your baby’s bones and teeth. In addition to this, serving your body with 350 to 360 milligrams of magnesium also helps in reducing the risk of preterm labor, regulates the blood-sugar level and blood pressure. No wonder why this is my favourite breakfast to have!

Red bell peppers

Being a rich source of vitamin C, this nutrient helps to strengthen the immune system and keeps it in its fighting form. In fact, the antioxidant powers of Vitamin C also help to promote fetal brain development and help your body to absorb and fulfill the iron needs.

Greek yoghurt

The deficiency of iodine is one of the leading causes of preventable mental health problems. Even though all yoghurt is a great source of iodine but Greek yoghurt is also rich in protein. The recommended dose of iodine is 140mcg per day. You can add some nuts, seeds and honey in your breakfast meal.


The naturally occurring folate in spinach is essential for the production of new DNA and regulating cell metabolism. The antioxidant in spinach also helps to protect the baby’s brain tissue from damage. The daily recommended intake of folate should be 400mcg. Just to let you know, light steaming subsequently increases the uptake of folate but make sure that you do not overcook it.


Read More: Health Benefits of Spinach for Babies

Sweet potatoes

Sweet potatoes are high in fiber, vitamin B6, potassium, vitamin C, iron, copper and beta-carotene. Beta-carotene is an anti-oxidant that is converted to vitamin A by your body, essential for the development of eyes, bones and skin of the baby. You can either include some mashed, raw, French-fried or baked sweet potatoes in your diet. Hungry yet?


Salmon is a rich source of omega-3 fatty acids and protein. Now, there are so many benefits of omega-3 fatty acids from helping the baby’s brain to develop to reducing the risk of neurological problems and advanced motor skills later in life. Also, higher levels of DHA in the little one has been associated with higher IQs. In addition to this, omega-3s are also beneficial for the development of the baby’s eyes.

Read More: 11 Benefits of Eating Fish During Pregnancy


You might at times feel like having unhealthy food but these green veggies are the ones that will keep you going. Not only are these prenatal pregnancy superfoods vital for you but these are also a lot beneficial for your little one.

Hope this article was of help to you! Please share your comments/queries/tips with us and help us create a world full of Happy, Healthy and Empowered Women!!