Mother's Day 2025: 5 superfoods for expecting mothers

Pregnancy is one of the most exciting and life-changing times for a woman, and it brings with it a whole new set of questions about what to eat. Although it's natural to feel hungrier, eating for two does not translate to doubling the portions. The emphasis should be less on quantity and more on quality. What goes onto the plate has a profound effect on the development of the baby and the energy levels of the mother. There is no need for fancy diets or fussy meal plans—just a few nutrient-rich foods that pack more benefits in each bite. From iron-rich greens to protein-laden foods, some foods take the prize for the nutrition they offer during pregnancy. This article identifies five such superfoods that ensure a healthy pregnancy for both the mother and the baby.

Leafy greens
Leafy greens are well known to be healthy, but they become even more crucial during pregnancy. Vegetables such as spinach, kale, broccoli, and turnip leaves are rich in calcium, which aids in the growth of the baby's bones and teeth. They also contain a healthy amount of folate, iron, and fiber—all necessary nutrients at this time. A few simple switches can add green vegetable consumption: substituting dark leafy lettuce for iceberg, adding spinach to breakfast smoothies, or substituting kale for other leafy greens added to stir-fries or soups. Such small adjustments can add up to make a big difference in providing necessary nutrients during pregnancy.

Lean meat
Lean meat is a particularly useful food during pregnancy. It offers quality protein, which both the mother and developing child need daily. It's also full of iron, a nutrient whose value increases as blood volume rises. Low iron is a common problem during pregnancy, usually causing fatigue or lightheadedness. Meat has heme iron, a more absorbable type than iron from plant foods. Adding lean meats such as chicken, turkey, or beef a few times a week supports energy and brain growth and red blood cell formation in the baby.

Fruits
Fruits are one of the most essential superfoods during pregnancy. Fruits are full of vitamins, have natural sugars, and contribute to hydration. A balanced pregnancy diet must include diverse fruits such as:

Oranges — Full of vitamin C and folate; they aid in immune system boosts and prevent neural tube defects.

Bananas — Full of potassium, bananas ease leg cramps and facilitate digestion.

Mangoes — Packed with vitamins A and C, which are vital to the baby's development and immune system.

Apples — Offer fiber and vitamin C, aid digestion, and are a convenient, healthy snack.

Berries — Strawberries, blueberries, or raspberries, berries are packed with antioxidants and vitamins that promote general health and cellular repair.

Fish
Oily fish such as salmon, mackerel, sardines, and fresh tuna are rich in lean protein and omega-3 fatty acids, which are crucial for the baby's brain and eye growth. These fish also provide vitamin D, vitamin A, and selenium—all critical nutrients during pregnancy. But because there may be pollutants present, it's best to restrict oily fish to two portions a week. Vegetarians can also get their omega-3s from plant foods like walnuts, linseed oil, and rapeseed oil.

Legumes and Nuts
Legumes and nuts are pregnancy superfoods, providing a nutrient-packed combination necessary during this period. Lentils, chickpeas, beans, soybeans, and peanuts are great sources of protein, fiber, iron, calcium, and, most importantly, folic acid—a nutrient essential for fetal growth in the early months. Iron-rich foods in the diet during pregnancy prevent anemia and promote the baby's growth. Folate (vitamin B9) has a significant role to play during the first three months in minimizing the risk of neural tube defects. Whether assembling a pregnancy meal plan or simply choosing what to eat, incorporating a variety of legumes and nuts can help meet essential nutritional needs while supporting energy levels and digestion.

Pregnancy is truly a remarkable experience—one that provokes dramatic changes, both physical and psychological. Although cravings are typical, care also should be taken to regard the nutritional value of food being eaten. A high-protein, high-fiber, high-vitamin, high-mineral, and high-iron diet nourishes mother and baby alike. The superfoods discussed above must definitely be included in a pregnancy diet to maintain a perfect balance of nutrients—both for the mother and the baby.

Dr. Batchu Sowdamini, MBBS, MD-OBG (Gold Medalist), Sr. Consultant Obstetrics & Gynaecologist, Specialist in - High Risk Pregnancy, Laparoscopic Gynaecology, Infertility & Adolescent Gynaecology, Apollo Hospitals, Vishakhapattanam