15 Pregnancy Power Foods (Superfoods)

  • Medical Author:
    Erica Oberg, ND, MPH

    Dr. Erica Oberg, ND, MPH, received a BA in anthropology from the University of Colorado, her doctorate of naturopathic medicine (ND) from Bastyr University, and a masters of public health (MPH) in health services research from the University of Washington. She completed her residency at the Bastyr Center for Natural Health in ambulatory primary care and fellowship training at the Health Promotion Research Center at the University of Washington.

  • Medical Editor: Melissa Conrad Stöppler, MD
    Melissa Conrad Stöppler, MD

    Melissa Conrad Stöppler, MD

    Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.

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Power food (superfood) facts

  • Power foods or superfoods are foods that have extra benefits beyond their nutritional content.
  • Power foods can also be foods that are rich sources of many significant micronutrients.
  • Examples of power foods are figs, hemp protein powder, Greek yogurt, peas, edamame, and avocados.
  • A healthy diet during pregnancy should focus on optimizing micronutrient density within healthy calorie intake.
  • These 15 pregnancy power foods in the daily diet will help women meet these goals.

Pumpkin seeds

Often called pepitas, pumpkin seeds are typically hulled and roasted. These little green seeds are packed with iron and magnesium and many other healthful trace minerals. Like all nuts and seeds, they also are a good source of protein and omega-3 fatty acids, which are often deficient in the diet. Omega 3s are necessary for the brain and eye development of the fetus. Unsalted pumpkin seeds are excellent as a snack on their own. They also make a great crunchy topping for a roasted squash soup.

Blackstrap Molasses

Blackstrap molasses is a good power food for pregnant women needing to get a little extra iron and calcium in their diet. It also is high in magnesium and other trace minerals. Molasses has a rich, sweet taste, and can be used as an alternative to honey or sugar in herbal tea or baked goods. It has a lower glycemic index than honey or sugar, making it a good choice to keep blood sugar stable and as part of a healthy diet to manage gestational diabetes.

Next: Hummus

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