The 24 most recommended foods during pregnancy but that are always beneficial

Pregnancy is a stage in the life of women where the diet deserves a lot of attention and care, due to the consideration 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 foods most recommended during pregnancy by nutritionists and gynecologists.


Spinach are green leaves and therefore are 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 proteins 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 to the body during pregnancy and are a source of zinc that is essential to strengthen 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 prebiotic effect that can benefit the intestinal flora and thus help to prevent or reverse constipation and as we all know, is an excellent source of potassium . Consume the piece as is, or you can include it in recipes for cakes , muffins or sponge cake .


It is an excellent source of calcium of vegetable origin , ideal for pregnant vegetarians and also, it is 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 sanitized 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

The red pepper is a food with valuable nutrients, many of them with an antioxidant effect. But above all, the presence of vitamin C 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 stands out in this food .

It is recommended to consume it raw, although it can also be used when cooked, especially if we eat it together with sources of iron of vegetable origin such as legumes or green leaves. The traditional roasted peppers are a good accompaniment to any dish.

Sweet potato or sweet potato

The 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


The broccoli is a vegetable of season with valuable properties for the body among which is rich in vegetable protein and fiber that can be satisfied with good nutrients.

In addition, it is one of the foods with more vegetable iodine and 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 eat a varied diet , that is, with a diversity of good nutrients that the body needs and therefore, the key is to include fruits and vegetables of various colors .

The carrot is the benchmark in terms of orange vegetable foods that are a source of vitamin A and carotenes that are required for the 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, glazed, in salads to desserts, cakes or biscuits.


Tangerines, oranges, grapefruits, lemons, limes are part of this group of fruits that offer, among other things, vitamin C, calcium, carotenes, 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 , being therefore recommended in amounts of a daily ration during pregnancy as in other stages of life.


The eggs offered in the clear 100% protein while the yolk also find protein quality fats for the body among which monounsaturated fatty acids.

They are also a source of B vitamins, among which folic acid is so recommended in the first trimester of pregnancy, and also vitamin A, carotenes, vitamin D that is very helpful to facilitate 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 that are of great importance for a proper gestation .


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

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


Almonds and other nuts with a source of quality fats, among which the 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 .

Cashew nuts

Another dried fruit rich in healthy fats that offers, 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 iron and vegetable calcium that are so much 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 that protect the body from hormonal disorders and protect 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 breads or salads.

Chia seeds

Among the various seeds that we have at our disposal, chia seeds are one of the ones with the highest proportion of good fats and thus, it is an excellent source of vegetable-based omega 3 , highly recommended for pregnant vegetarians .

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

Garbanzo beans

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 the dried chickpeas and consume them after soaking and properly cooking or, a good alternative is canned legumes that must be rinsed and washed prior to consumption to remove any possible excess sodium. You can eat them in a good stew , in a salad , or crunchy with herbs .

Flax seeds

They are one of the main sources of omega 3 in 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.


Like salmon, sardines are a 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 her body so much to prevent nutrient imbalances . You can prepare them grilled, baked or in rolls 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 such as 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.


The oatmeal is one of many cereals that are at our disposal, but unlike others it is an excellent choice for good add 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 a good quality calcium that is easily absorbed .

Also, milk (unlike cheese) is low in sodium and provides other nutrients that are good 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 advisable 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.


The avocado is a fruit oil, ie, it is a fruit rich in fats within which include quality fats such as monounsaturated fatty acids .

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

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