Top 5 Superfoods for a Healthy Pregnancy

[Below is my transcript of my video about the top superfoods for pregnancy, along with supplemental information on the topic.]

Let’s discuss the top five foods for fertility and a healthy pregnancy. These superfoods are important for all women, whether you’re pregnant, trying to conceive or interested in achieving optimum health. They’re especially important for nourishing yourself during pregnancy and nourishing the life within. I’ll also tell you about a special pregnancy smoothie that includes my top five superfoods. And it’s delicious!


Pregnancy Nutrition

To start off, I want to tell you how important it is to be eating properly during your pregnancy. This sounds like common sense, and it’s also backed by science.

There are five clinical studies I’ve read that prove how important it is to be healthy during pregnancy, and here’s why: If you are not healthy during pregnancy, not eating the right foods or are malnourished, it increases your child’s risk of cancer, obesity, diabetes, polycystic ovary syndrome and even heart disease. What you are eating during your pregnancy — and before and after — is so important for your child’s health!

In fact, the Journal of Clinical Nutrition published a study that shows if the pregnant mother consumes probiotic dairy products like amasai, there was a reduced risk of spontaneous preterm delivery. (1)

Another study demonstrated that if you have a good amount of probiotics in your system during pregnancy, the risk of you developing obesity drops dramatically. It also shows if you have too much bad bacteria, or not enough good bacteria, your child’s chance of being obese increases dramatically. (2) What you eat is passed on to your child, so it’s vitally important that you are eating properly.


Superfoods for a Healthy Pregnancy

So how do you know if you’re eating properly? Let’s review my top five superfoods for fertility.

Superfoods for a Healthy Pregnancy1. Green Leafy Vegetables

My No. 1 superfood for fertility is vegetables. Vegetables are important because they are nutrient dense, high in fiber, and lower in carbohydrates and calories overall. Green leafy vegetables are especially great because they’re packed with iron, calcium, vitamin K, and are some of the most nutrient-dense foods on our planet. Broccoli is great, too! It’s packed with vitamin C, fiber, manganese, magnesium and some other great nutrients.

So make sure you’re getting a minimum of three — but ideally five or more — servings of vegetables a day. You can make it easier by having a green smoothie for breakfast or a big salad for lunch!

2. Organic Free-Range Eggs

My No. 2 superfood for fertility is benefit-rich eggs — egg yolks to be specific (the yellow part of the egg), since they are packed with choline. A recent medical study found that 86 percent of pregnant women are deficient in choline, which is important for reducing the risks of neural tube defects. So while egg whites are great, the egg yolk is really where all the nutrients and vitamins are, including the healthy fats, vitamin E, beta-carotene and choline. One last tip: Make sure to get organic free-range eggs.

3. Wild Caught Salmon or Other Wild-Caught Fish

My No. 3 superfood for fertility is wild-caught salmon or other wild-caught fish, high in omega-3 fatty acids. It really is amazing how rapidly the baby develops over a nine-month period. In order for proper neurological and physical development, it’s important to ingest omega-3 fatty acid DHA for supporting the brain.

Recent medical studies have shown that omega-3 fatty acid DHA is vital for proper brain development. EPA, another omega-3 fatty acid, is important, too. DHA and EPA are found in marine oils like cod liver oil and fish oil, or wild-caught salmon.

Stay away from farm-raised fish, and make sure you’re eating wild-caught fish like salmon, mackerel, sardines and grouper. Consuming them on a daily basis is great, and if you can’t eat fish, buy a high-quality omega-3 fish oil or cod liver oil.

So will any fish oil do? No. Ninety percent of the fish oils out there aren’t good quality. The best oils contain astaxanthin; that’s why I recommend either Garden of Life Prenatal Oceans 3, or taking a high-quality fish oil plus an antioxidant so it stays fresh and doesn’t have any additives.

4. Flaxseeds, Chia Seeds and Almonds

My No. 4 superfood for fertility is nuts and seeds — specifically flaxseeds, chia seeds and almonds. Now chia seeds and flaxseeds are high in omega-3 fatty acids — not the kind you’re going to find in fish, but also still very beneficial for having healthy hair, skin and nails. During pregnancy, the fiber found in nuts and seeds can be really good for your colon. The chia seeds I use are Navitas Naturals Chia Seeds.

5. Cultured or Fermented Dairy 

My No. 5 superfood for fertility is drinking pasture dairy or what I call cultured or fermented dairy. I really think it’s one of the best foods for pregnancy because it’s high in fat-soluble vitamins like vitamin E, vitamin A, vitamin D and vitamin K. These fat-soluble vitamins are so important for supporting the brain and the nervous system, so if you can find any type of cultured dairy, that’s great! Stay away from dairy that’s ultra-pasteurized (that includes conventional milk).

Your best bet, according to a study from the Journal of Clinical Nutrition, is consuming cultured dairy that is low-temperature processed, and cultured dairy like kefir, Greek yogurt, amasai from A2 cattle (a great brand is Beyond Organic Company) or yogurt with probiotics. (3)

Probiotic foods have been shown to naturally help with weight loss, fertility and the health of your child. Probiotics contain good bacteria, which is essential for your digestive health. Remember this: You aren’t what you eat — you are what you digest! And it’s the same with your child, so you want to make sure you’re getting some good probiotics and good bacteria in your system.


Super Fertility Smoothie 

  • 5 ounces of cultured dairy
  • 1 cup frozen blueberries
  • 1 cup spinach
  • 1 tablespoon chia seeds (or flax meal)
  • 2 raw organic eggs
  • optional: add 1 serving cod liver oil or take a capsule while making your smoothie

In my super fertility smoothie recipe, you can really get all five of those nutrients at the same time. I recommend drinking it for breakfast.

Add four to eight ounces of kefir or amassai for the healthy dairy probiotics we talked about. You can also add in some coconut milk for taste.

Add a handful of spinach. You’re not really going to taste it, but you’re adding some key nutrients there. Add a tablespoon or two of flax meal and/or chia seeds to get that good fiber and some good omega-3s.

If you have cod or fish oil, you can just take a capsule with your smoothie or you can add a little bit of it into the smoothie. For the last step, add one or two whole organic eggs for protein, choline and all those vitamins! If you drink that smoothie every single day, you’ll be getting a ton of superfood nutrients — with just one shake during the day.


The Question Everyone Wants to Ask

I get a lot of pregnancy related questions, but one of the most common is this: “How do I not gain a lot of extra weight during and after pregnancy, yet wholly nursing my child?”

The answer is easier than you think. Make sure you’re getting plenty of nutrient-dense foods like vegetables, plenty of healthy fats and good protein. If you’re doing that and not eating a lot of junk, fast food or sweets, you’ll have plenty of nutrients and not a lot of unnecessary calories.

You also don’t want to be carbing up. Most of us tend to crave carbohydrates, which can feed candida and bad bacteria as well. So during pregnancy and after, if you’re filling your plate with superfoods, you don’t have to stick to low-carb eating. By eating these nutrients you’re automatically not going to be eating a lot of breads, cereals, pastas and white flours. Lay off of that stuff. You’re going to be getting your carbohydrates from vegetables, nuts and seeds.

Fruits are fine, too. In fact, berries are the best fruits you can be consuming. Beans are okay but try to limit the extra grains.

For a great resource on foods to include and limit during pregnancy, check out the Healing Food Shopping List. You can find that there, and you’ll also find the smoothie recipe there as well.

Thanks so much for reading! I pray that you have a blessed fertility and pregnancy.

Read Next: Top 10 Superfoods — What’s in Your Diet?

Josh Axe

Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE!

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