Foods to include in your diet during pregnancy

Pregnancy is one of the most overwhelming experiences of a woman’s life. The transition that takes place during 9 months duration changes her mentally and physically. It requires great endurance to bear the body changes during pregnancy. Good food diet is a vital part of healthy pregnancy, it is essential for both- you and your baby. Proper diet often leads to lesser complications during delivery as well as it brings down the chances of defects in the child. The woman and her child derive nutrients from what the woman intakes. The intake done by a woman has a great effect on child’s health. A good food diet is more of a balanced food diet which has all forms of vitamins and nutrients beneficial for to-be mother and her child. We bring you a list of food items you need to include in your grocery list to have a healthy pregnancy.


Foods rich in folate:

Folate, often known as Vitamin B9 is given as supplements in form of folic acid to pregnant women. Apart from these supplements, food rich in folate needs to be included in your diet to make up for the folate required by your body. It is often advised women to intake folate-rich food even before conceiving. Folate is responsible for the production of red blood cells in the body, which enhances healthy growth. Folate has super medicinal properties to diminish chances of the brain or spinal defects, which occurs majorly during early development of the embryo. Foods that are rich in folate are as follows:

1) Citrus Fruits:


Citrus fruits such as Oranges, Grapes, Papayas, Strawberries, and Bananas are a rich source of folate. They can be consumed raw or by squeezing its juice.

2) Beans and Peas:

Beans and peas that are rich in folic acid are pinto beans( Light Rajma), Lima Beans( Sem Phali), Black-Eyed Peas( Lobia), Kidney Beans(Dark Rajma)

3) Dark Green Leafy Vegetables:

Dark Green Vegetables such as Spinach, Broccoli, Cauliflower are rich in folate and can be consumed by boiling them.


Food rich in Iron and Vitamin C

Iron is essential for the production of hemoglobin in your body, which in turn supports the production of blood in the body. When you are pregnant, your body requires twice the amount of iron a normal person requires. It is also responsible for the proper circulation of oxygen in your body. Deficiency of iron is responsible for stunted growth or premature baby.

1)  Raisins:


Raisins packs higher amount of iron than any other fruit.It is because when grapes are dehydrated, their nutrients become concentrated. Besides iron, raisins are a great source of carbohydrates.

2) Chicken Liver and Oysters

Chicken Liver and Oysters contain an abundant amount of iron and their consumption is good for pregnant women.

Certain foods reduce absorption level of iron in bodies such as coffee, milk, tea, dairy products and whole grains.

3) Fruits and vegetables such as Tomatoes, Cabbage, Kiwi, Bell Pepper, Oranges are rich in Vitamin C content.



Calcium and Vitamin D:

Calcium is essential for the development of strong bones and teeth in a human body. Calcium is also important for the development of healthy heart, nerves, and muscles. Calcium reduces chances of high blood pressure, thus consumption is significant for healthy mother and child. Less consumption of calcium will lead to the poor bone health of the mother, as the baby will derive required calcium from the mother.Foods rich in Calcium are as follows:

1)  Dairy products such as yogurt, milk, mozzarella cheese, and soy milk are food sources rich in calcium content.


Vitamin D is essential for consumption during pregnancy as it regulates the calcium and phosphate levels in our body. Deficiency of vitamin D often causes abnormalities in bones, fractures, rickets in newborns. Foods rich in Vitamin D are Cod Liver Oil, Egg Yolk, Mushrooms, Tuna and Raw Milk.


Omega-3 and Omega-6 Fatty Acids :

Omega-3 and Omega-6 Fatty Acids are responsible for the development of baby’s brain and heart. Omega- 3 Fatty Acid is responsible for visual, cognitive and nervous system development whereas Omega-6 regulates the levels of Omega-3 acids in our body. It also reduces the level of cholesterol in the body. Foods rich in these fatty acids are Walnuts, Vegetable Oils, Flax Seeds, Eggs, Animal Products.

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