Top 5 Superfoods for a Healthy Pregnancy

It’s important for you, and for your little one, that you eat a healthy diet during your pregnancy. Of course, I’d love for you to continue eating a healthy diet after your pregnancy too! A recent study found that having a good balance of probiotics in your gut can decrease the chances of obesity in your child. Here’s my list of the Top 5 Superfoods to eat during your pregnancy.

1. Green Leafy Vegetables –  The most important of all Superfoods! Green leafy veggies (like spinach) are packed with Iron, Calcium, Vitamin K, Vitamin C, Fiber and more.

2. Organic Free Range Eggs – Eggs are loaded with protein and other essential nutrients like Vitamin E, healthy fats and beta carotene. Although it’s popular to remove the yolk, I recommend eating the whole egg, yolk included. Egg yolks are packed with Choline, which is significant because 86% of pregnant women are deficient in Choline.

3. Wild Caught Salmon or other wild caught fish – High in Omega-3s and healthy fatty acid. The omega fatty acid DHA has been found essential for brain development during a healthy pregnancy. Cod liver oils and other good quality fish oils (in liquid or capsule form) are great sources of these omega-3s if you have trouble getting quality salmon.

4. Flax Seeds, Chia Seeds, and Almonds – Great for healthy hair, skin and nails especially during pregnancy. The fiber found in nuts and seeds is also beneficial for your colon.

5. Cultured or Fermented Dairy – Yogurt, kefir or amasai are high in fat soluble vitamins like Vitamin E, Vitamin A, Vitamin K. They’re highly important in supporting the brain and the nervous system in early development. You’ll want to stay away from any dairy that’s been ultra-pasteurized.

The Chia Seeds I use are Navitas Naturals Chia Seeds

Healing Foods Shopping List (pdf download)



















Healthy Pregnancy Super Smoothie

  • 5 ounces of cultured dairy
  • 1 cup frozen blueberries
  • 1 cup spinach
  • 1 Tbsp. Chia Seeds (or Flax Meal)
  • 2 raw Organic Eggs
  • Optional: Add 1 Serving Cod Liver Oil, or take a capsule while making your smoothie.

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9 comments so far - add yours!

  1. Claire says:

    Love the Healing Foods shopping list, thank you for creating it.

  2. Nadya says:

    Susun Weed suggests herbal infusions for pregnancy, & my daughter did this for her 2nd & 3rd babies –
    a handful each: red raspberry, nettle leaves, & alfalfa (all OG) in a quart canning jar, cap & let steep 4-8 hours, then drink throughout the day! We sometimes add a tsp or 2 of honey while it’s steeping.
    Tones the uterus, gives a healthy dose of minerals, & prevents blood loss at birth time! (her midwife was surprised at that!)
    We are dairy & egg free, I make my own coconut milk kefir, which is an option for gals who don’t use dairy!

    • Nadya says:

      Here’s a link to Susun’s suggestions –

      Her ‘Herbs for the Childbearing Year’ is also excellent!

    • Heidi Duncan says:

      That should say “red raspberry leaf”, rather than just red raspberry. RRL tea and Raspberry (flavored) tea are two very different products. ;)

      RRL tea is indeed a great uterine toner that I highly recommend for moms during pregnancy.

      • Ruth Willcocks says:

        I understand Raspberry Leaf tea is very good in late pregnancy as it can help bring on the baby, but for this reason is dangerous in early pregnancy as it can cause miscarriage

    • Zara says:

      I agree with Ruth… red raspberry leaf tea should be saved for the third trimester, and perhaps the second, but not the first! Keep in mind it is a mild diuretic and sedative, also… But terrific for pregnancy (and postpartum), nonetheless.

      Nettle and dandelion root are nice for combating swelling, too.

  3. Maria says:

    Dr. Axe, would you please let me know why do I not use Canola oil? That is the oil that I usually use.

  4. Ruth Willcocks says:

    Dr, Axe,
    I’m from the UK and am 12wks pregnant. I consider myself fairly educated with a good, balanced, healthy and nutritious diet which I’ve obviously had to adapt a little since being pregnant. There are a number of foods which are recommended for pregnant women to avoid for good reasons. Two of these very well known foods are in fact on your list of what to eat every day which I cannot fathom. Everyone knows that pregnant women should on all accounts avoid raw or even partially cooked eggs in case of salmonella poisoning, it is very dangerous for a pregnant woman to rise eating anything that has high chance of food poisoning. Secondly is fish oils. It is important to have some oils and a some foods containing omega 3, but the problem with taking extra fish oils is that it contains high levels of Vitamine A which can be incredibly dangerous and can cause birth defects and can also cause miscarriage. A little is good but certainly not more than a little.
    So for this reason I feel very strongly about having to ask you, what the hell are you talking about and telling us??????? you could be causing a lot of damage out there and I plead you to alter your advice.

  5. Kristi Niclas says:

    great article! a simple read and easy to incorporate!
    i had raw dairy, raw pastured eggs and other super foods during my pregnancy with no complications. i felt great and my birth was great. My weight stayed balanced as did my hormones. great info, thanks!

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