19 Pregnancy Super-Foods You Can Eat During All 3 Trimesters, According to a Nutritionist

Think kale, spinach, arugula and Swiss chard. They’re all rich with folate, plus some other beneficial pregnancy nutrients cited by ACOG like vitamin C, the minerals iron, calcium and magnesium, and fiber. A few mega-pregnancy benefits? Magnesium can help regulate your blood sugar levels and blood pressure; calcium and vitamin C help build your baby’s bones; and as Rissetto mentions, folate is essential for neural tube and fetal brain development. Pretty darn good.

No matter the trimester, your body needs a lot of protein when you’re pregnant. And depending on your pre-pregnancy intake, you’ll probably need to add more to your diet (especially for vegetarian mothers. Beans are a natural source, and they’re also infused with folate, calcium and iron, which are linked to lowering the risk of pregnancy complications and supporting healthy birth weights.

Not into beans? Lentils are another easy protein source. Sprinkle them on a salad, use them as taco filling...the opportunities are endless.

As Rissetto mentioned, salmon is a great source of vitamin D, not to mention omega-3 fatty acids, which ACOG says are good for your baby’s brain and eyes. It’s also a good source of protein for meat-eaters and pescatarians. Cook it on a sheet pan for an easy, healthy dinner when you’re bone tired (pregnancy can do that to you).

Blueberries, strawberries and blackberries (yum) are loaded with potassium, folate, fiber and vitamin C, per the Harvard T.H. Chan School of Public Health. These are all crucial to the development of your baby’s tendons, brain, bones, skin and cartilage.

This super-food veggie is rich in two of Rissetto’s key nutrients, calcium and folate. It also contains a lot of vitamin C, which—when eaten with iron-rich foods—helps your body better absorb the iron, research shows.

This easy snack is a fabulous source of protein, folate, vitamin A and B vitamins, all of which support proper fetal development. (FYI, ACOG states that B vitamins in particular are important for building the placenta, supporting your fetus’s developing eyesight and giving you energy throughout your pregnancy.) We like turning our edamame into hummus, but you can also just roast the pods whole.

If you’re not a vegetarian, skinless chicken breast is your pregnancy best friend. It not only packs a protein punch, but it’s a good source of iron, which Mayo Clinic states that your body needs to make extra blood to carry oxygen to your baby. Craving red meat, like a burger? It’s fine as long as it’s cooked well-done to avoid food-borne illness.

Eggs are an amazing source of both vitamins B12 and D, which may support the development of the baby’s nervous system and contribute to a healthy birth weight, respectively. Egg yolks contain choline, a mineral that ACOG cites as critical for the health of your baby’s brain. (Just keep in mind that when eating out, you may want to request that your yolks be cooked over-hard, since research is mixed on whether it’s OK to eat runny eggs during pregnancy.)

Potassium—which sweet potatoes are chock-full of—is a wonder nutrient, whether you’re pregnant or not. It’s important for nerve function, muscles, blood pressure and overall cellular function, and as an electrolyte, helps keep your body’s fluids in balance. Turn your spuds into baked fries, or stuff them with beans for extra fiber and protein.

Ditto bananas, which are also high in potassium. As an added bonus, they might help ward off those pesky, painful calf cramps (aka charley horses) that are common during pregnancy. Good thing we have plenty of ideas for what you should make with them.

Also known as pepitas, they’re one of the best sources of zinc around, which some studies have shown to help reduce the risk of pregnancy complications like low birth weight. Try roasting them and tossing them atop enchiladas for crunch.

Add them to a smoothie or work them into your favorite pudding recipe. Chia seeds are great for adding protein, calcium, omegas and, most importantly, fiber to your prenatal diet. (Especially during a time when constipation can be a problem, ugh.)

They’re another prenatal workhorse. Nuts (like almonds and walnuts) provide fiber, protein and omega-3s, which, per Johns Hopkins University, can be critical to the development of your baby’s nervous system.

Yep, it’s another pregnancy super-food—mainly because it’s a great source of iodine, which ACOG states is essential for proper fetal brain development.

Rich with vitamin A, they’re an maternity must-have because the nutrient supports the development of your baby’s eyes, teeth and bones. Carrots are also rich in fiber. (Lest we forget that whole constipation thing.)

Eat ’em plain or add ’em to a salad—however you eat them, they’re full of potassium, vitamin A and vitamin C. Even better, they’re a good source of vitamin B6, which has been shown to be helpful for reducing morning sickness. Major bonus.

Another easy snack—popcorn has loads of fiber to keep you regular through your pregnancy. (Just be sure the kind you pick is air-popped and made with a heart-healthy oil like olive or avocado.)

Sure, you already know they’re a terrific source of heart-friendly monounsaturated fat. But they also come fully loaded with almost 20 essential nutrients like potassium, vitamin E, vitamin K, B vitamins and folate. Huzzah!