Safe food you should eat when pregnant


Congrats once again, now that you are pregnant you will be researching on different kinds of food safe for you and those you should avoid for a successful healthy pregnancy.

Listed below are some nuts that are quite nutritional and can help you to have a safe pregnancy and delivery:

can contribute significantly to a healthy pregnancy as it prevents the risk of having anemia, helps cope with morning sickness, regulates blood pressure, regulates blood sugar levels, helps restore depleted calcium, eliminates harmful toxins, and supports immune system. It also provide numerous nutrients for better fetal growth and healthy metabolic processes. These are: Iron, Fibre, Vitamin K, Potassium, Folate, Fructose, Magnesium and Sugar.

Dates is a good choice for snacking with many vitamins and minerals also present in it apart from the calories needed for fetal growth. The most important nutrients needed in pregnancy are folate, calcium and iron which can all be obtained from dates. But if you have any concerns, it’s good to consult with your doctor. Although, it is also advisable to eat dates in moderacy.

Walnuts are usually harvested in the month of December. Among the nuts, it is considered to be their king. It should be consumed fully including the skin. About ninety percentage of phenols in walnuts are found in its skin. So don’t remove the skin even if it is slightly bitter in taste.
Walnuts are known to boost the activities of the brain, all thanks to their content of Omega 3 fatty acids
It is considered to have the highest quantity of alpha-linolenic acid among the nut family which is an essential fatty acid which can be attained only through diet.

Aside from being the richest source of antioxidants which helps in preventing or delaying cell damage. Around eight percentage of daily required vitamin B6 is present in one ounce (28 grams) of walnut. Vitamin B6 is essential for metabolism.
It has vitamin E in the form of gamma-tocopherol, which is remarkable because in most of the nuts vitamin E is found in the form of alpha-tocopherol. Gamma-tocopherol form of vitamin E contains unique properties which make it a more effective form of vitamin E.

It is also a rich source of copper which is an essential trace element plays an important role in metabolism, absorption of iron by the body, stimulate immune systems and to neutralize free radicals ( free radicals cause cell damage)
Walnuts are found to reduce the risk of cancer and increase the health of the heart.

During pregnancy:

  1. Walnuts is packed with lots of minerals and vitamins which helps in the healthy development of your unborn child
  2. The omega 3 fats found in walnuts helps in the development of eyes and brain of your unborn baby
  3. Walnuts help in reducing the inflammation of blood vessels which benefit in controlling high blood pressure during pregnancy
  4. Walnuts help in maintaining the favorable lipid profile during pregnancy
  5. Copper in walnuts helps to ensure the normal growth and development of the fetus
  6. Walnuts contribute to disease preventing mechanisms during pregnancy due to its anti-inflammatory phyto-nutrients.
  7. Increase the immunity during pregnancy.
  8. It also helps in maintaining weight during pregnancy because of its rich fiber and protein content including helping with constipation.
    9.Melatonin is a hormone that helps to bring about sleep. Walnuts are found to elevate the melatonin level in blood, helping to get proper sleep during pregnancy.

Excessive Consumption of Walnut causes:
Sometimes its property of preventing blood from clotting to improve the blood flow, will turn to be a curse at the process of delivery by increasing the bleeding
Eating too much of walnuts during pregnancy is found to cause diarrhea, limit the intake to be a handful of walnuts everyday (four/five walnut daily)

Shrimp has low-fat content. This means that you need not worry about unhealthy weight gains and spikes. It is rich in high levels of protein necessary for the growth and development of the fetus inside you.
Shrimp, like many other kinds of seafood, has high amounts of omega-3 fatty acids. These are super-nutrients that help in the brain development of your child.
In addition to being rich in Iron required in abundance during pregnancy, moderate eating also help in reducing the risk of premature delivery.

To avoid overconsumption of mercury common in sea foods, it is advisable to eat properly cooked shrimp, limit consumption to 200 gm to 350 gm per week, and check source of your shrimps and make sure it is not alerted as a high mercury water body.

Other food beneficial to fetl growth and mother’s health include: Eggs, Sweet potates, Salmon, Vegetables, Lean meats, Green and leafy vegetables, Greek Yoghurt and lots of fruits, berries, avocado, legumes and so more.

References:,, babycenter


You can also eat eggs, milk, legumes, sweet potatoes, salmon, broccoli and dark leafy vegetables,lean meat, fish, liver oil, berries, whole grains, avocados, and plenty water