Pregnancy can be a joyful, frustrating, exhausting, and overwhelming experience. In addition to buying maternity clothes and worrying about nursery decor, you want to have the healthiest pregnancy possible. Eating well is one of the best things you can do during pregnancy, as you are growing a little human inside of you. That little human requires proper nourishment for healthy growth, and some specific nutrients are extra important. 

A big topic surrounding pregnancy is prenatal vitamins and supplementation. The vitamin and mineral requirements for each woman is different, but some general recommendations are in place. If you’re expecting, most dietitians encourage a higher consumption of foods rich in folate and iron. Folate works to prevent neural tube defects, while iron supports the development of fetus and placenta. 

What And How Much Should You Eat? 

The best recommendation is to eat a wide variety of foods to give your baby an array of nutrients that contribute to healthy growth. Eating for a healthy baby is not dissimilar to eating for a healthy body. The only thing that is different is that a pregnancy diet is essentially amplified. Current guidance suggests that you should eat as you normally would during the first trimester. Increase your caloric intake by 350 calories per day during the second trimester and then by 450 calories per day during the third trimester. 

Do your best to avoid junk foods, processed foods, and other foods that have zero nutritional value. Both you and the baby benefit from whole foods that are nutrient dense, including fruits, vegetables, whole grains, lean proteins, legumes, and other similar foods. In addition to this, focus on the following five nutrients to contribute to a healthy pregnancy. 

Calcium

During pregnancy, a mother’s body uses calcium from her own bones to support healthy fetal development. Most doctors recommend a calcium supplement to prevent bone loss in the mother. According to research, the recommendation is that pregnant women need 1,000 milligrams (mg) of calcium per day, ideally split into two 500 mg doses. There are, however, calcium-rich foods that you can focus on, some of which include leafy green vegetables, almonds, butternut squash, oranges, okra, beans, peas, lentils, and certain grains.

Folate

Folate plays a large role in reducing the risk of neural tube defects, which are major birth defects that affect the baby’s spinal cord and brain. Two of the most common defects include anencephaly and spina bifida. Folate also supports the developing fetus in the earlier stages of pregnancy. The American College of Obstetrics and Gynecology recommends that pregnant women consume 600-800 micrograms (mcg) of folate per day. Great folate-rich foods include nuts, beans, lentils, eggs, dark leafy greens, and natural peanut butter. 

Iodine

During the first trimester of pregnancy, the baby’s thyroid becomes active. The mother is the only source of thyroid hormone for the baby. Healthy brain function and development are dependent on thyroid hormones, so it benefits the baby for the mother to increase iodine intake. Proper iodine intake can help your baby avoid irregularities in brain development and delivery complications. There are many iodine supplements that are safe for pregnant women to consume, so discuss which one is best with your doctor. 

Iron

Many women lack the proper amount of iron needed for the second and third trimesters. If the body needs more iron than it has available, it’s easy to become anemic. It’s very common for many women to experience mild anemia during pregnancy, due to an increase in blood volume. Lacking sufficient iron can create complications during delivery or reduce oxygen flow to organs and the baby. That’s why many doctors encourage pregnant women to consume either iron supplements or iron-rich foods. Great sources of iron leafy greens, beets, beans, peas, lentils, raspberries, dried fruit, broccoli, and potatoes. 

Vitamin D

It’s not uncommon to have low vitamin D levels, as most people spend more time indoors than outdoors these days. For pregnant women, vitamin D is an essential nutrient because it impacts brain function, blood pressure, immunity, and mood. If a pregnant women is deficient in vitamin D, the risk of abnormal bone growth and fractures in newborns is much higher. It’s also possible to experience delivery complications if vitamin D levels are low. Most health experts encourage pregnant women to take a vitamin D3 supplement for healthy fetal development.

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It’s very common for people to supplement with vitamins and minerals nowadays. Vitamin C, zinc, vitamin D, omega-3, turmeric, and medicinal mushrooms are common supplements. Another supplement that receives a lot of attention is folic acid, which also exists in fortified foods. It’s the synthesized version of folate, the natural form of vitamin B9, which you can find in a wide variety of natural foods. 

What Is Folate? 

Folate is a water soluble vitamin that encourages proper fetal growth and development, reducing the risk of some common birth defects. It also supports healthy cell division and assists the body with red and white blood cell production. Folate supports DNA and RNA and even helps the body convert carbohydrates into energy. In a nutshell, folate does quite a lot for the body, which is why it’s such an important nutrient. And the great news is that you can get it from many different foods. 

According to the National Institutes of Health (NIH), adults and children over the age of 14 should consume 400 micrograms (mcg) of folate per day. For reference, that’s about 1.5 cups of boiled spinach. Pregnant women should consume 600 mcg of folate each day to encourage healthy fetal development. Learn how to add more folate to your diet by reading about the foods below. 

Asparagus

These healthy spears offer a wide variety of nutrients, including folate. A half-cup of cooked asparagus fulfills 134 mcg of folate, which equates to about 34% of your recommended daily intake (RDI). Asparagus exhibits anti-inflammatory and antibacterial activity, in addition to offering lots of heart-healthy fiber. 

Black-Eyed Peas

Many legumes, including beans, lentils, and black-eyed peas, tend to contain more folate than most other foods. The exact amount of folate varies between legume varieties, but one cup of cooked black-eyed peas contains about 200 mcg. Comparatively, one cup of cooked kidney beans contains 131 mcg. Black-eyed peas are very easy to incorporate into several dishes, but you can always opt for lentils, black beans, or kidney beans if you prefer. 

Leafy Greens

Kale, spinach, Swiss chard, collard greens, and arugula are all examples of leafy greens. Not only are they rich in key vitamins and minerals, but they also exhibit lots of folate. For example, one cup of raw spinach provides 58.2 mcg. Leafy greens are also rich in fiber, magnesium, and vitamins A and K. Several studies found that eating more leafy greens may help reduce inflammation and lower the risk of certain cancers. 

Brussels Sprouts

Just like leafy greens, Brussels sprouts are brimming with health benefits. They contain kaempferol, which is a powerful antioxidant that helps to reduce inflammation and oxidative damage. Unfortunately, many people have a love/hate relationship with Brussels sprouts. For those who enjoy them, a half-cup of cooked Brussels sprouts offers 47 mcg of folate. 

Papaya

This nutrient-dense fruit is known for papain, a proteolytic enzyme that helps break down proteins into peptides (small protein fragments). That’s not all papaya is good for, though. Papaya is an excellent source of vitamins A and C, potassium, antioxidants, and, of course, folate. One cup of papaya contains 53 mcg of folate. One thing to note is that pregnant women should not consume unripe papaya, as it may induce contractions. 

Avocados

When it comes to loading up on omega-3 fatty acids, magnesium, and folate, your go-to source should be avocado. The monounsaturated fatty acids in avocado help to encourage healthier heart and brain function. Additionally, you can satisfy about 21% of your RDI of folate when you eat one-half of a raw avocado. And we all know how easy it is to do that!

Beets

The vibrant color of beets is quite mesmerizing, but it also indicates that they exhibit potent antioxidants. Beets contain nitrates, which are plant compounds that may help reduce blood pressure. The potassium in beets may also help with this process. In addition to providing the body with manganese and vitamin C, beets offer about 148 mcg of folate per one cup. 

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Leafy greens are some of the best, most nutritious foods that you can eat. The sad reality is that most people fail to meet the recommended daily intake (RDI) of these powerful greens. Even though leafy greens are all the rage, people have eaten them since prehistoric times. In fact, North America got its first taste of leafy green vegetables when the first Africans arrived. They grew these vegetables and cooked them for their families, as they were staples in many traditional dishes. 

Nutritional Information

Registered dietitians agree that leafy greens are some of the healthiest foods you can eat. In fact, the Centers for Disease Control and Prevention (CDC) conducted a study on nutrient density for nearly 50 fruits and vegetables. Roughly 17 of the top 20 on that list were leafy greens. Their nutritional profiles are diverse, offering an array of beneficial vitamins, minerals, antioxidants, and flavonoids. Some of the most common nutrients in leafy greens are: 

• Folate
• Vitamins A, C, E, & K
• Fiber
• Sulforaphane
• Lutein
• Carotenoids
• Flavonoids
• Polyphenols
• And much more

What Are The Best Leafy Greens?

Health experts say that the darker the green, the healthier it is for you. The reason for this is because the deep green hue indicates a high antioxidant content. Additionally, they offer a high amount of folate, which is a necessary B vitamins that promotes heart health and reduces the risk of certain birth defects. Folate is necessary for cancer prevention and DNA repair. According to research studies, the top-rated leafy greens to consume include:

• Chard
• Watercress
• Kale
• Collard greens
• Spinach
• Dandelion greens
• Beet greens
• Bok Choy
• Microgreens
• Mustard greens

It’s one thing to know which leafy greens to eat, and it’s another thing to understand what they do for your health. To learn more about the health benefits of leafy greens, continue reading.

Reduced Risk Of Heart Disease

Statistical analysis suggests that the consumption of leafy green vegetables helps reduce the risk of cardiovascular diseases. Worldwide research indicates that not consuming enough leafy greens on a daily basis means that people don’t meet the RDI of certain nutrients. Dietary fiber, potassium, and antioxidants have been known to reduce the risk of heart disease. Turnip greens, spinach, and Swiss chard, for example, have anti-inflammatory compounds and potassium, which help maintain blood pressure. The vitamin K also supports healthy blood clotting and encourages optimal arterial health. 

Weight Management

The most appealing benefit of leafy greens is the fact that they are low calorie, low carb, and have low glycemic indexes. For people looking to lose or maintain weight, these are three important boxes to check. By consuming more leafy greens to your diet, you dramatically increase fiber intake. Fiber works to regulate digestive function and encourages healthy and regular bowel movements. Leafy greens increase the nutritional density of your meals without increasing calories. Higher nutrient consumption is associated with reduced caloric intake, making leafy greens excellent weight loss foods. 

Reduced Age-Related Cognitive Decline

There is a lot of research that proves that a higher consumption of leafy greens can slow cognitive decline. Age-related cognitive decline is a common cause of many conditions like Parkinson’s disease and Alzheimer’s disease. One study in the journal Neurology followed a group of 960 elderly people enrolled in the Rush Memory and Aging Project. Research focused on increasing the consumption of leafy greens and the protectiveness against cognitive decline. The results indicated that eating more leafy greens slowed cognitive decline. In fact, the results translated to the participants being 11 years younger, cognitively speaking. 

High In Cancer-Fighting Compounds

Practically every single leafy green vegetable contains a combination of cancer-fighting compounds. Compounds like quercetin, beta-carotene, glucosinolates, and kaempferol work to protect cells from damage and exhibit anti-cancer properties. A report from the U.S. Department of Agriculture stated that two to three servings of leafy greens per week can lower the risk of breast, stomach, and skin cancers. Additionally, the folate in leafy greens works to encourage normal cell division and repair. This enhances the body’s defense against cancer development. For example, people who ate more folate experienced a lower risk of colon, lung, breast, and cervical cancers. 

Healthier Vision

According to several studies, children who consume inadequate amounts of leafy greens have a higher risk of going blind. The reason for this is because of the insufficient carotenoid intake. Carotenoids, specifically lutein and zeaxanthin, exist in high concentration in the macular region of the retina and lenses in the eye. Leafy greens contain various carotenoids that help protect the eyes from oxidative damage and conditions like macular degeneration.

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The leading cause of death in the United States is heart disease. Although numbers have declined in recent years, heart disease continues to be a problem for millions of people. High blood pressure, high cholesterol, stroke, and heart attacks are preventable if people take the right dietary precautions.

Nutritionists outline numerous foods that have a positive impact on overall heart health. Roughly six million American adults currently live with heart failure, and about 50% of those people may pass away within five years after diagnosis. Most cases result from consuming excess saturated fats, cholesterol, or sodium-rich foods. By avoiding these foods and directing your focus to the foods in this article, it’s possible to improve heart function and reduce the risk of heart disease. 

7 Foods For Optimal Heart Health

Citrus Fruits

Do you enjoy oranges, mandarins, lemons, limes, grapefruit, tangelos, or tangerines? If you like eating at least one of those fruits, start enjoying it more often. According to several studies, the flavonoids in oranges and grapefruits may help to lower the risk of ischemic stroke (caused by blood clot) by 19%. Another study linked higher consumption of vitamin C to a lower risk of heart disease. Stick with citrus, but avoid processed citrus juices that contain preservatives. 

Nuts

You’re nuts if you have a form of heart disease and you aren’t eating nuts, unless of course you have nut allergies. Nutritionists say that unsalted, raw nuts like pistachios, pecans, walnuts, almonds, and hazelnuts have beneficial heart-healthy fats. Additionally, they contain minerals, fiber, antioxidants, protein, and omega-3 fatty acids that help to reduce inflammation and enhance circulation.

Asparagus

Homocysteine is a common amino acid that exists in the blood. The majority of people have excess homocysteine levels because of excess meat consumption. Asparagus is naturally rich in folate, which works to prevent excess homocysteine accumulation in the body. Since high homocysteine levels increase the risk of heart-related diseases, eat more asparagus and other folate-rich foods for optimal heart health.

Beets

An apple a day may keep the doctor away, but a beet helps the heart beat. These nutrient-dense root veggies contain a lot of nitrites, which occur naturally in air, soil, water, and certain foods. Nitrites may help the body reduce blood pressure, ultimately reducing the risk of stroke and heart attack. 

Avocados

Avocados contain fat, but they contain the right fats that benefit your heart. The two fats in avocados are mono and polyunsaturated fats and they are the fats you need in your diet, unlike trans and saturated fats that can worsen heart health. It’s possible for mono and polyunsaturated fats to reduce the risk of heart disease by aiding cholesterol reduction. These fats help the body absorb nutrients without raising LDL (bad) cholesterol levels in the body. That’s great news, considering LDL causes plaque build-up and blockages in the arteries. 

Extra Virgin Olive Oil

Just like avocados, extra virgin olive oil contains a lot of beneficial monounsaturated fats, which work to reduce blood sugar and cholesterol levels. Extra virgin olive oil is one of the primary components in the Mediterranean Diet, which is one of the healthiest diets in existence. In fact, people that inhabit several blue zones subscribe to this diet. One landmark study found that the Mediterranean diet worked to reduce the risk of heart attacks by 30%. These people also consumed nuts, seeds, whole grains, fruits, and vegetables along with olive oil. 

Pomegranates

These refreshing fruits are packed with antioxidants and polyphenols that benefit the heart. Some of the primary flavonoids are anthocyanins, which offer powerful antioxidant effects. They give pomegranates and other red/blue foods their rich pigments. For many years, herbal medicine incorporated anthocyanin-rich foods in various treatments to optimize blood vessel health. One study monitored heart disease patients who drank fresh pomegranate juice daily for three months. The results indicated that pomegranate juice improved blood flow to the heart. The anthocyanins also helped to reduce oxidative stress.

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Add a little kick and vibrant colors to any meal when you pair it with this lively side dish. Steamed cabbage is a classic recipe in Jamaican cuisine and it offers a world of health benefits. Cabbage is a member of the cruciferous vegetable family and it is an incredibly nutritious vegetable, despite the fact that people overlook it.

Cabbage contains a lot of vitamin C & K, fiber, folate, calcium, potassium, and vitamin B6. Additionally, it also contains small amounts of micronutrients that have antioxidant properties. Load up on cabbage and a healthy amount of capsaicin from the scotch bonnet pepper. This is an extremely hot pepper, so you’ve been warned!

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Any woman who has experienced pregnancy knows that a ravenous hunger can come out of nowhere. From one minute to the next, you go from relaxing on the couch to demanding a full buffet in front of you so you can stuff your face. As much as we want every pregnant woman to have whatever she wants, it’s important to monitor the food you eat during pregnancy.

It’s not just about the ABC’s of vitamins for pregnant women; rather, other superfoods deliver necessary nutrients for the optimal health of growing babies. Folate, vitamin D, omega-3 fatty acids, iron, calcium, and iodine are essential nutrients that contribute to healthy fetal growth and development. While the occasional bowl of ice cream or slice of pizza won’t derail your pregnancy, try your best to include the following nutrient-dense foods in your daily diet.

Broccoli

As a rich source of calcium and folate, broccoli needs to be a staple in every pregnant woman’s diet. The fiber helps to encourage healthy digestion and it keeps you satiated between meals. Broccoli also contains vitamin C, which works to fight harmful free radicals. Additionally, vitamin C aids the absorption of iron, so make sure to eat broccoli with iron-rich foods for optimal nutrient absorption.

Lentils

Whether you’re pregnant or not, lentils are excellent to include in your diet. Containing lots of protein (one cooked cup contains 17 grams) and fiber, lentils help keep the digestive system running smoothly, reducing the all too common constipation during pregnancy. Lentils also contain folate, an essential B vitamin that encourages healthy brain and nervous system development in your baby.

Leafy Green Vegetables

Vegetables are beneficial, but green vegetables are where it’s at. Get a super blend of nutrients when you include kale, spinach, chard, arugula, and collards in your pregnancy diet. All of these leafy greens contain vitamins, A, C, & K, folate, potassium, calcium, iron, and other antioxidants. An added bonus is that leafy greens help you meet your daily fiber goals, staving off pregnancy constipation.

Nuts & Nut Butters

You don’t want your baby to be fat, but you need the right fats for the baby’s healthy brain development. Health experts advise pregnant women to replace saturated fats (in meats and butter) with unsaturated fats, which are abundant in nuts. Unsaturated fats are beneficial for both heart and brain health. Since nuts contain a lot of calories, stick to a one-ounce serving of nuts or two-ounce serving of nut butter at a time. Great varieties include pecans, walnuts, almonds, cashews, pistachios, and Brazil nuts.

Sweet Potatoes

If you want your baby to grow healthy tissues, it’s time to load up on some vitamin A, which is present in sweet potatoes. One medium sweet potato satisfies 300% of the recommended daily intake of vitamin A, and it also offers lots of potassium and vitamin C.

Bananas

It’s very common for pregnant women to experience fatigue, and the carbs in bananas help to fight that lethargy. If you feel nauseous, eat bananas because they are very easy on the stomach. Bananas are also excellent sources of potassium, which works to regulate blood pressure and decrease your risk of preeclampsia, or other pregnancy complications. One study found that pregnant women with balanced blood pressure levels had a reduced risk of metabolic syndrome up to ten years later.

Avocado

They are creamy, dreamy, and loaded with healthy fats that help keep cravings at bay. The monounsaturated fats and folate help to build your baby’s tissues, brain, and skin. Just like bananas, avocados contain potassium (they actually have more potassium than bananas), which helps to maintain healthy blood pressure levels.

Pumpkin Seeds

During pregnancy, a woman must eat foods that help repair muscles on a regular basis. The uterus grows and abdominals and hips stretch in unfamiliar ways as a result. When you consume protein-rich foods like pumpkin seeds, your muscles have an easier time keeping up with the daily changes the body goes through. Pumpkin seeds also contain zinc, potassium, calcium, sodium, magnesium, and other nutrients that hydrate the muscles.

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This smoothie is the perfect blend of greens and fruits, meaning it is a great introductory green smoothie for all of those who are tip-toeing into green smoothie land. It is rich in vitamins A, C, E, & K, fiber, protein, folate, iron, and thiamin.

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Have you seen that green vegetable in the grocery store that looks like the fusion of a cucumber and potato? That, ladies and gentlemen, is the chayote squash, a produce item that is loaded with potassium, magnesium, zinc, protein, manganese, and vitamins B6, B9, and K. It has been praised for the folate content, which has been known to promote healthy cell division and reduce the risk of congenital deformities. Chayote could be the dietary addition you need to achieve a healthier body.

What Is Chayote?

The pear-shaped chayote squash is often overlooked by many grocery shoppers, but this could be because people are unaware of its many healthy benefits. Belonging to the gourd family, the chayote squash originated in central Mexico and other Latin American countries. It grows on a perennial vine, which can climb up fences, trees, or shrubs. While it isn’t the most popular vegetable, it has a few surprising benefits that you should know about.

The Benefits Of Chayote Squash

May Slow The Signs Of Aging

One of the primary causes of premature signs of aging is an overabundance of free radicals, which can wreak havoc on your cells. Chayote is extremely rich in antioxidants, which work to fight free radical damage, ultimately slowing the aging process by protecting cells. One of the primary antioxidants in chayote is vitamin C, which is necessary for collagen production. A recent test tube study found that chayote extract had a positive effect on human skin cells that were damaged by UV radiation.

May Help Control Blood Sugar

The high fiber content and low net carb value makes chayote an excellent vegetable for managing blood sugar levels. The combination of low carbs and soluble fiber can help fight the body’s insulin resistance because soluble fiber works to slow the digestion and absorption of carbohydrates. Insulin resistance occurs when cells become less sensitive to insulin, which regulates blood sugar. This can lead to high blood sugar levels, which can result in diabetes if dietary change doesn’t happen. Preliminary research suggests that chayote may play a role in increasing insulin sensitivity to help control blood sugar.

May Improve Liver Health

There is a growing percentage of people with fatty liver disease, a condition that results in excess fatty tissue in and around the liver. Too much fat can cause improper liver function. According to animal and test tube studies, chayote squash may prevent fat from accumulating in the liver. One animal study, in which rats were fed a high-fat diet, found that the addition of chayote to their diet reduced fatty acid deposits in their livers and cholesterol in their bodies.

May Support Healthy Pregnancy

Folate, or vitamin B9, should be consumed by everyone, but pregnant women or women who want to become pregnant should focus on including it in their diet. Since folate is necessary for fetal brain and spinal cord development, it has been researched to play a role in the prevention of birth defects. One chayote contains 40% of the recommended daily intake of folate, making it a great food to support a healthy pregnancy.

May Promote Heart Health

According to test tube studies, chayote contains antioxidant compounds that work to relax blood vessels, which helps to increase blood flow and reduce blood pressure. Chayote contains an antioxidant known as myricetin, which has demonstrated cholesterol-lowering properties in preliminary animal studies. Additionally, chayote squash is a great source of fiber, and a high-fiber diet has been associated with a reduced risk of heart disease.

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While you may love coffee, things have changed and you have been finding other ways to energize yourself in the morning. This delicious breakfast smoothie may steal your heart and give you superpowers, along with tons of natural energy.

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Typically eaten as a side dish or dip (but we all know it could be enjoyed as an entrée), guacamole has been a staple part of Mexican cuisine since the time of the Aztecs. Today, guacamole has become one of the most popular add-ons, dips, and sauces in the Americas and Canada, where it is informally known as guac.

Guacamole Fact: While the humble avocado is native to Mexico and Central America, it is grown and consumed in all areas of the world. The people of Sri Lanka even enjoy their own rendition of guacamole by making a creamy avocado sauce.

Benefits Of Avocados

Great For Vision

Rich in lutein and zeaxanthin, two phytochemicals that are primarily concentrated in eye tissues, avocados help to promote eye health. These phytochemicals have been known to minimize the damage from ultraviolet light. Additionally, monounsaturated fats in avocados work to aid the absorption of fat-soluble antioxidants like beta-carotene, a necessary nutrient to decrease the risk of macular degeneration.

Baby Food

Avocados contain folate, which is an important nutrient for developing fetuses. Pregnant women are encouraged to consume folate-rich foods in order to lower the risk of possible neutral tube defects or miscarriage. A recent study found that there was a 30% increase in birth defects of baby mice that were conceived using the sperm of folate deficient male mice, compared to the mice conceived with sperm that had high folate levels.

Nutrient Dense

Avocados are like nutrient bombs, being great sources of monounsaturated fats, magnesium, potassium, beta-carotene, lutein, folate, niacin, riboflavin, and vitamins C, E, K, and B6. The healthy fats in avocados help to keep you satiated, which can prevent overeating. These same healthy fats also slow the breakdown of carbohydrates, working to maintain constant blood sugar levels.

How To Celebrate Guacamole Day

There’s really only one way to celebrate…with a giant bowl of guacamole of course! Make a large batch and eat it for breakfast, lunch, dinner, and snacks in between if you like. Is that too much guacamole? Wait…is too much guacamole even a thing? However you decide to celebrate National Guacamole Day, we hope you make some of the following recipes.

Easy Guacamole

Guacamole is one of the easiest dips to make, and it contains a bunch of essential nutrients that you need in your body. Try this recipe!

Click here to make the recipe.

Spicy & Sweet Mango Guacamole

Looking for a dip that will help boost your energy levels, nourish your brain cells, and regulate blood sugar? This is that dip. Try it out!

Click here to make the recipe.

The OG Guac Recipe

This is a great guacamole recipe. It is so simple to make and helps to fill you up. Avocados also contain beneficial heart healthy fats!

Click here to make the recipe.

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