Pregnancy and nutrition: 5 superfoods for expecting mom and her baby

Health benefits of black sesame seeds: An underrated but excellent plant-based alternative, black sesame seeds have calcium, which is essential for the baby’s bone development and helps prevent muscle cramps that many pregnant women experience (Image: Canva)

Pregnancy and proper nutrition go hand in hand, ensuring the well-being of both the mother and the baby’s development. A balanced diet rich in essential vitamins, minerals, and antioxidants supports fetal growth, boosts maternal immunity, and helps manage common pregnancy discomforts like nausea, fatigue, and digestive issues.

While most women are advised to consume iron-rich foods, folic acid supplements, and dairy for calcium, there are several lesser-known superfoods that can provide remarkable health benefits during pregnancy, says Dr Nisha Sharma Mangal, Senior Consultant, Obstetrics & Gynaecology, Cocoon Hospital Jaipur. “A well-planned diet during pregnancy is not just about eating more, it’s about eating right. Nutrient-dense foods can help prevent deficiencies, reduce complications, and promote a smoother pregnancy experience,” she says.

Dr Sharma suggests 5 superfoods that every pregnant woman should consider adding to her diet:

Also read | Mother's diet during pregnancy: Here's what to eat

 1. Black sesame seeds: While dairy is often recommended for calcium, black sesame seeds are an underrated but excellent plant-based alternative. Calcium is essential for the baby’s bone development and helps prevent muscle cramps that many pregnant women experience. Additionally, these seeds are rich in iron, fibre, and magnesium, making them beneficial for maternal health.

How to consume: Add a teaspoon of these nutrient-packed seeds to a smoothie for an easy calcium boost, or sprinkle them over salads or yogurt for a satisfying crunch. For a more traditional twist, mix black sesame seeds with jaggery to create homemade energy bars, a tasty and effective way to improve iron absorption while satisfying sweet cravings.

2. Amaranth (Rajgira): A lesser-known grain, amaranth is packed with protein and essential amino acids, making it an excellent alternative to wheat and rice. It is also rich in folate, a key nutrient in preventing neural tube defects in babies. Unlike many common grains, amaranth is naturally gluten-free and high in fibre, making it beneficial for digestion and constipation relief, a frequent complaint during pregnancy.

How to consume:  Prepare amaranth porridge with milk and honey for a nutrient-rich breakfast. Use amaranth flour to make rotis or pancakes. Toss puffed amaranth with nuts and dried fruits for a healthy snack.

3. Makhana: Makhana, or fox nuts, are loaded with antioxidants, protein, magnesium, and potassium. They help control blood sugar levels, reduce pregnancy-related swelling, and support digestion. Their anti-inflammatory properties also make them a great energy-boosting snack without unhealthy fats.

How to consume: Roast with a pinch of salt and ghee for a crunchy, healthy snack. Add to kheer or porridge for extra texture and nutrition. Blend into soups for a creamy, nutritious addition. Makhana is a fantastic low-calorie snack that helps maintain stable energy levels and reduces bloating, two common pregnancy concerns.

Also read | Eating for two? From iron to protein, include these 8 nutrients in your diet for a healthy pregnancy

4. Garden cress seeds: For pregnant women struggling with low hemoglobin, garden cress seeds are a hidden gem. These tiny seeds are rich in iron, folic acid, and vitamin C, which boost iron absorption and helps prevent anemia. They are also beneficial for lactation post-delivery, making them an excellent prenatal and postnatal food choice.

How to consume: Soak a teaspoon of garden cress seeds overnight and mix with warm milk in the morning. Stir into a smoothie or mix with yogurt. Add to soups or sprinkle over salads for a nutritious boost. Iron deficiency is a common issue during pregnancy, and garden cress seeds are one of the best natural ways to boost iron levels while also supporting digestion and overall health.

5. Jackfruit: Often overlooked, jackfruit is a powerhouse of fibre, vitamin B6, and natural sugars that provide sustained energy. Its high fibre content aids digestion and prevents constipation, while vitamin B6 helps manage nausea and fatigue, common symptoms in pregnancy. Unlike processed sugary foods, jackfruit offers a natural energy source without harmful additives.

How to consume: Eat ripe jackfruit as a snack or blend it into a smoothie. Use raw jackfruit in curries for a meaty texture with plant-based nutrition. Make jackfruit stir-fry with mild spices for a healthy side dish. Jackfruit is an excellent energy booster for expecting mothers. Its fibre content supports digestion, while vitamin B6 helps reduce nausea, making it a smart addition to a pregnancy diet.

"A well-balanced diet is the foundation of a healthy pregnancy. By including a variety of nutrient-dense foods, expecting mothers can nourish their bodies while ensuring the best possible start for their baby," suggests Dr Sharma.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.