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Best Pregnancy Superfoods for a Healthy Mom and Baby

pregnancy super foods

Ah, pregnancy – a whirlwind of emotions, cravings, and the promise of new life. It’s a time filled with anticipation, joy, and, yes, a fair share of challenges, too. When it comes to eat best foods when pregnant, we are often confused. From the moment you see those two lines on the test to the day you cradle your newborn in your arms, every step of this journey is precious and unique. As women, we understand the rollercoaster ride it can be – the highs of feeling those tiny kicks and the lows of morning sickness. But through it all, one thing remains constant: the importance of nutrition and providing our growing babies with the right food for pregnancy to keep ourselves and the little ones safe. Your body is going through lots of changes, and both you and your little one need all the vitamins and minerals to stay healthy and energetic during the gestational period. But what exactly should you eat during pregnancy? No need to stress – we’ve got you covered with the healthiest foods during pregnancy to enjoy! We’ve listed some superfoods at pregnancy to try for women, and we’ll tell you why they’re so great for you and your baby’s health. If you are looking for superfoods at pregnancy or the healthiest foods during pregnancy to eat, then this blog is for you!

Table Of Contents:

Healthy Superfood For Pregnant Women

Research says that childbearing women need to eat more—about 350 to 500 extra calories a day! But what exactly should you munch on during this special time? Well, here are some yummy and healthy pregnancy superfoods to fill your belly with!

Panjeeri or Panjiri is one of the most important and delicious pregnancy superfoods to include in your diet for the best maternal health. It is like a homemade treat made from special ingredients like ghee and dried fruits. It’s a snack full of good stuff like proteins, healthy fats, and energy-giving carbs. For generations, moms and grandmas have relied on this yummy, healthy food to help them feel better after having a baby. Giving birth can be tough on a woman’s body, leaving her feeling tired and sore. But Panjeeri steps in to help her heal. This magical superfood does a lot of good things for new moms. It makes their muscles stronger, helps their bodies repair, and even helps milk flow for breastfeeding. Plus, it’s like a natural booster for the immune system, which is extra important when you’re a new mom. So, adding Panjeeri to your pregnancy and after-birth routine isn’t just about enjoying a tasty snack – it’s about giving your body the love and care it needs to bounce back and feel like yourself again.

During pregnancy, a woman requires more nutrients to support the healthy growth of her baby. Multigrain flour is a superfood that is packed with essential nutrients that benefit both the mother and the baby. Grains such as oats and barley found in multigrain flour contain fiber, which aids digestion and alleviates constipation—a common issue among pregnant ladies due to hormonal changes. Multigrain flour is the best pregnancy superfood to include in your diet, and it improves maternal health and the development of the baby.

Different grains found in multigrain flour offer various vitamins and minerals, such as iron, calcium, and folate. Iron prevents anaemia in the mother, while calcium promotes the development of the baby’s bones and teeth. Folate plays a crucial role in preventing birth defects in the baby’s brain and spine. With the right combination of grains, multigrain flour becomes an excellent option for a nutritious pregnancy superfood, ensuring the well-being of both the mother and the baby.

According to nutrition experts, enjoying quinoa superfood in moderation is safe and beneficial during pregnancy. Quinoa, a special plant-based food, is like a powerhouse of nutrients, offering protein, minerals, and fiber that are essential for pregnant women. However, it’s important to note that quinoa contains oxalates, which can impact the absorption of iron and calcium – crucial nutrients for expectant mothers. But fret not! Quinoa remains an excellent choice for pregnancy nutrition. You can cook simple and delicious superfood recipes like:

  • Quinoa Khichdi: Cook quinoa with your favourite dal, vegetables, and Indian spices to create a flavorful and nutritious khichdi. It’s a comforting meal that provides a balanced mix of protein, carbs, and fiber.
  • Quinoa Upma: Replace semolina with quinoa in traditional upma preparation. Sauté quinoa with mustard seeds, curry leaves, vegetables, and spices for a wholesome breakfast or light meal option.
  • Quinoa Pulao: Cook quinoa with mixed vegetables, aromatic spices like cumin, cloves, and cinnamon, to prepare a fragrant and nutritious pulao. It’s a colourful and satisfying dish suitable for any occasion.
  • Quinoa Salad: Toss cooked quinoa with chopped vegetables like cucumbers, tomatoes, bell peppers, and fresh herbs. Drizzle with lemon juice and olive oil for a refreshing and nutritious salad option.

If you’re expecting a baby, don’t forget to pick up some kidney beans when you go grocery shopping. These beans are packed with goodness that’s really good for both you and your baby. They’re often called a “superfood for pregnancy” because they’re full of stuff your body needs, like protein, carbs, and fiber, but they’re not high in sugar. So, if you’re looking for foods that won’t cause your blood sugar to spike, kidney beans during pregnancy are a great option. During the gestational period, you should aim to eat about 70 grams of protein every day. Eating one and a half cups of kidney beans during pregnancy can help you reach that goal.

e. Chia Seeds For Pregnant Women:

You might be wondering if chia seeds are good for pregnancy. These tiny superfood seeds are like little nutrition powerhouses, making them an excellent addition to an Indian diet during pregnancy. Pregnancy can cause your body to lose important nutrients, but incorporating chia seeds into your meals can help replace those nutrients and give you a much-needed energy boost. Chia seeds are incredibly versatile superfoods and can be easily added to traditional Indian dishes, providing benefits for both you and your baby’s growth. You can try including chia seeds by trying out recipes like:

  • Chia Seed Ladoo: Prepare a nutritious and delicious ladoo by mixing roasted chia seeds with jaggery, grated coconut, and chopped nuts. Roll into small balls and enjoy as a healthy snack or dessert option.
  • Chia Seed Raita: Soak chia seeds in yogurt and add grated cucumber, chopped coriander, and spices like cumin and black salt. This refreshing and nutritious side dish pairs well with Indian meals.
  • Chia Seed Kadhi: To enhance the nutritional value of kadhi, stir in soaked chia seeds, gram flour, yogurt, and spices. This adds a creamy texture and boosts the protein and fiber content of this traditional Indian dish.
  • Chia Seed Kheer: Prepare a creamy and nutritious kheer by simmering chia seeds with milk, sugar, and cardamom until thickened. Garnish with chopped nuts and serve warm or chilled as a comforting dessert option.

Jamun seed powder is a helpful companion for pregnant and new moms. It’s loaded with antioxidants that keep you healthy during pregnancy, help regulate blood sugar levels, and relieve constipation. Additionally, it provides essential minerals like calcium and iron for strong bones and prevents anaemia. Jamun seed powder is the best food during pregnancy to include in your diet.

Even after childbirth, this superfood in pregnancy continues to be a supportive addition to your diet. Its antioxidants offer an energy boost during the initial days of motherhood. By incorporating this natural remedy into your routine, you’re providing yourself with extra support throughout pregnancy and the transition into motherhood.

Chickpeas are a safe and nutritious choice for childbearing women. Just remember to cook them well until they’re soft, and enjoy them in moderation. They’re packed with important nutrients like protein, minerals, and folic acid, which are really good for you during pregnancy. Chickpeas during pregnancy help in lots of ways – they can keep your blood pressure steady, lower bad cholesterol, and control blood sugar levels. Plus, this superfood in pregnancy can fight inflammation in your body. With their high fiber content, they also help with digestion, keeping constipation and irritable bowel at bay. This pregnancy superfood is a great source of protein and is perfect for those who can’t handle sugar well and is the best maternal nutrition you can include in your diet. If you’re worried about your weight during pregnancy, chickpeas can help you manage it and keep obesity in check. You can try these delicious superfood recipes:

  • Chickpea Curry (Chana Masala): Cook chickpeas with onions, tomatoes, garlic, and Indian spices like cumin, coriander, and turmeric to make a flavorful and hearty curry. Serve it with rice or roti for a nutritious meal.
  • Chickpea Salad: Mix boiled chickpeas with chopped cucumbers, tomatoes, onions, and fresh coriander. Season with lemon juice, salt, and chaat masala for a refreshing and healthy salad option.
  • Chickpea Soup (Chana Soup): Boil chickpeas with vegetables like carrots, spinach, and tomatoes in vegetable broth. Blend the mixture to create a creamy and nourishing soup, perfect for a light meal or snack.
  • Chickpea Snack (Chana Chaat): Toss boiled chickpeas with chopped onions, tomatoes, green chillies, and spices like chaat masala and black salt. Garnish with fresh coriander and serve as a flavorful and filling snack.

What Nutrition You Should Have During Pregnancy?

Eating right is super important, especially when you’re pregnant. It’s not always easy, especially when you’re feeling sick or tired and cooking seems like the last thing you want to do. But don’t stress too much about it. Instead, focus on getting a mix of different superfoods from all the food groups each day. Try to have at least 5 servings of fruits and veggies every day. It’s best to have a variety of colors, and you can have them fresh, frozen, dried, or even canned. They’re packed with fiber, which helps keep you from getting constipated – something lots of pregnant women deal with. If you’re going for canned fruits or veggies, pick the ones in water or fruit juice without any added sugars or salt.

Remember, taking care of yourself means taking care of your baby too. So, even if it feels tough, try your best to include the best foods during pregnancy. 

What Food Should Avoid During Pregnancy?

Eating a mix of good foods during pregnancy is really important for both you and your baby. But there are some foods you should steer clear of because they could make you sick or even harm your little one. While some foods are okay in moderation, it’s best to be cautious.

Here are the main foods you should avoid:

  • Soft cheeses
  • Meat, fish, and seafood that aren’t cooked all the way through
  • Pre-prepared or unwashed fruits and veggies
  • Soft-serve ice cream
  • Eggs that aren’t cooked completely
  • Milk that hasn’t been pasteurised
  • Alcohol

These foods can carry bacteria or toxins that might not be safe for you or your baby during pregnancy. It might be tough to avoid some of your favourites, but remember; it’s all about keeping you and your baby healthy and safe. So, even though it might be hard, it’s best to skip these foods while you’re pregnant. Try as much as you can to include only the best food during pregnancy. 


As you prepare for the beautiful journey of pregnancy and motherhood, let’s remember the goodness of healthy superfoods when pregnant; it will give you the energy to handle this beautiful journey with strength. These foods aren’t just about filling our plates – they’re about nourishing our bodies and souls, both before and after delivery. Even when you’re feeling tired or overwhelmed, remember the power of choosing foods that are good for you and your baby. Whether it’s colourful veggies or fruits, each bite is a reminder of the incredible journey you’re on as a new mom.

Once your little one arrives and you’re navigating those sleepless nights and endless diaper changes, turn to hearty whole grains and nourishing proteins. So, dear mama, as we enjoy each bite of these superfoods in pregnancy, let’s remember that we’re doing something truly special – we’re showing ourselves and our babies love in its purest form. And in that love, we’ll find the strength and resilience to embrace every moment of this incredible journey called motherhood.


1. Is it safe for pregnant women to eat spicy food?

Yes, it’s usually safe for women to eat spicy food during pregnancy. It won’t harm your baby, but it might cause heartburn or indigestion for you. So, if spicy foods bother you, you might want to go easy on them.

2. Can I have coffee while pregnant?

It’s best to limit your caffeine intake during pregnancy. Too much caffeine can increase the risk of miscarriage or low birth weight. So, try to stick to one cup of coffee a day or switch to decaf.

3. What fruits should I eat during pregnancy?

You can eat a variety of fruits during pregnancy. Fruits like oranges, berries, and bananas are packed with vitamins and minerals that are really good for you and your baby.

4. Can I eat peanut butter while pregnant?

Yes, you can eat peanut butter during pregnancy. It’s a good source of protein and healthy fats. Just make sure you’re not allergic to peanuts before you eat it.

5. What should I eat to avoid constipation during pregnancy?

Eating foods high in fiber, like fruits, vegetables, and whole grains, is the best maternal nutrition and can help prevent constipation during pregnancy for women. Drinking plenty of water and staying active can also help.

About the Author

Picture of Yogita Rajawat

Yogita Rajawat

Meet Yogita Rajawat, the literary face behind AsmitA Organic Farms' blog. With almost half a decade of experience, she is a seasoned wordsmith who crafts blogs that will both inform and tug at your heartstrings. As an expert in all things organic and its health benefits, Yogita brings a wealth of knowledge to her research. In addition, her deep understanding of the natural world allows her to create posts that are both educational and engaging.

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