There's no shortage of information on the foods you should avoid while pregnant -- such as soft cheeses, deli meats and unpasteurized milk -- but what about the foods you should eat? Making sure your pregnancy diet is rich in certain food types can help maintain your and your baby's health, boost your energy levels and reduce some pregnancy side effects. The list of foods is endless, but some deliver particular benefits that are worth highlighting.
Fruit
When you're pregnant, not all fruits are created equal: some are more beneficial than others. According to WhatToExpect.com, mangoes are packed with vitamins A and C and potassium. Vitamin A is particularly important during pregnancy because it helps develop your baby's heart, lungs, kidneys, eyes and bones, as well as its circulatory, respiratory and central nervous systems. It also helps with tissue repair after giving birth, says the Babycenter website. Vitamin C also helps with tissue repair, as well as boosting your and your baby's immune systems -- for improved infection fighting and wound healing -- aiding bone growth and repair, and maintaining healthy skin, advises the Babycenter website. Avocado is another pregnancy fruit superstar. For starters, says WhatToExpect.com, this "savory" fruit is high in folic acid -- essential for forming your baby's brain and nervous system -- potassium and vitamin C. Avocados also are loaded with vitamin B-6, which assists in your baby's tissue and brain development, and also can ease morning sickness. Avocados are high in fat -- albeit the heart-healthy variety -- so eat them in moderation.
Vegetables
Broccoli is high in vitamins A and C, as well as calcium, which will help strengthen your baby's bones, and folic acid, which supports the development of your baby's brain and nervous system, says WhatToExpect.com. Carrots and red peppers are high in vitamins A, B-6 and C, and spinach is packed with folic acid, vitamin A and calcium. The Babycenter website also recommends sweet potatoes because of their high vitamin A and folic acid content. They're also high in fiber, which helps prevent and ease constipation.
Eggs
Eggs contain more than 12 vitamins and minerals and are high in protein, which is vital for your baby's cell growth, says Elizabeth Ward, dietitian and author of "Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy," on the Babycenter website. To get even more benefits from your eggs, look for brands that contain omega-3 fats -- also found in high quantities in salmon and walnuts -- which support the development of your baby's brain and eyesight. Eggs might be high in cholesterol, but they're reasonably low in saturated fat, and Ward advises that a healthy woman can eat one or two eggs a day as part of a healthy, low-fat diet.
Beans
Whether you choose navy beans, lentils, black beans, pinto beans, chickpeas or any other of the myriad varieties, adding beans to your pregnancy diet will ensure you get plenty of fiber and protein. Everyone needs fiber to ensure healthy, regular bowel movements, but it's even more important during pregnancy, when your digestive system becomes sluggish, says Ward. This increases the likelihood of constipation and hemorrhoids, but boosting your fiber-intake can help prevent and treat these conditions.
