Commercial marketing often makes expecting mothers believe that only supplements are essential throughout pregnancy. However, the truth is that incorporating traditional Indian superfoods into your diet and maintaining an active lifestyle can help you sail through pregnancy with ease.
“Unless recommended by your doctor, it's best to rely on natural foods for your nutritional needs. These nutrient-dense foods provide everything you need for a healthy journey, supporting both mother and baby’s well-being,” said Sonal Babbar-Bhardwaj, Co-Founder of Viraa Care & Certified Infant and Paediatric Feeding Specialist.
Superfoods For Expectant Mothers
Ragi (Finger Millet)
Ragi is an excellent source of calcium and iron, essential for foetal bone development and preventing anaemia. Its complex carbohydrates offer sustained energy, helping to maintain stable blood sugar levels and providing lasting stamina.
Makhana (Fox Nuts)
“Rich in protein, calcium, and antioxidants, makhana is a nutritious, low-calorie snack that helps manage pregnancy cravings while supporting a balanced diet. Its high fibre content aids digestion and can relieve constipation, a common concern during pregnancy, said Sonal.
Amla (Indian Gooseberry)
Packed with vitamin C, amla boosts immunity and enhances iron absorption, helping maintain healthy blood levels. It also aids digestion and combats nausea, promoting overall vitality during pregnancy.
Iron-Rich Leafy Greens
“Leafy vegetables like spinach and fenugreek provide the iron needed to maintain haemoglobin levels, reducing fatigue and supporting foetal development. Their hydrating properties also help sustain energy levels,” said Sonal.
Healthy Fats and Healing Spices
Including moderate amounts of ghee provides healthy fats that support hormonal balance. Healing spices such as turmeric and ajwain help with digestion and reduce inflammation, making them valuable additions to a pregnancy diet.
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Seeds as Superfoods
Certain seeds hold a significant place in the realm of superfoods, particularly for their concentrated nutritional profiles:
Flaxseeds: “Rich in omega-3 fatty acids, flaxseeds contribute to the baby’s brain development and support the mother's cardiovascular health. They are also high in fibre, which aids digestion and helps prevent constipation,” said Sonal.
Pumpkin Seeds: Pumpkin seeds provide magnesium, protein, and zinc. Magnesium aids in muscle relaxation and can prevent cramps, while zinc is essential for immune support. These seeds offer a quick and convenient source of nutrients that help maintain energy and resilience throughout pregnancy.
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These superfoods offer the nutritional support needed to navigate this transformative phase smoothly, laying a foundation for long-term maternal and foetal health.
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