Fueling a mother’s body during pregnancy is so much more than just “eating for two.” Why? There are certain foods that can impact your baby’s development. We’re talking about future allergy risk to brain function. Get your pens and papers ready, as we dive into the lesser-known benefits of these pregnancy powerhouses. Here are 10 foods that support your healthy pregnancy.
10. Avocados
A 2025 study from the Pediatric Research reveals that mothers who ate avocados during their pregnancy lessen their baby’s risk of developing food allergies. You’ve got to thank the combination of healthy fats, fiber, and antioxidants from avocados. They actually train the baby’s developing immune system to be less reactive, making them stronger. This is your sign to have avocado toast for brunch.
9. Spinach
Mothers can definitely agree that tiredness during pregnancy is a constant battle. That’s low iron, actually speaking! With that, a study revealed that spinach can boost a pregnant woman’s hemoglobin levels. This hemoglobin is a protein found in red blood cells that carries oxygen to your tissues and the baby. Researchers found that pregnant women who add spinach to their diet increase their hemoglobin, which fights fatigue and provides oxygen supply for fetal growth.
8. Fish
While brain-boosting omega-3 is crucial for pregnant women, a study found that fish itself offers greater benefits. Researchers revealed that mothers who eat fish during pregnancy have a 20% lower likelihood of their child being diagnosed with autism. Interestingly, it wasn’t found in mothers who only took omega-3 supplements. With that, get ready to plan dishes with fish in them.
7. Walnuts
If you’re a vegetarian who doesn’t consume fish, then there’s another food to get your omega-3s for your baby’s brain. It’s none other than walnuts, as they’re found to have the richest plant-based source of alpha-linolenic acid (ALA). It’s a type of omega-3 that your body can convert into DHA. Basically, a handful of walnuts gives off a powerful dose of healthy fats and brain-supporting nutrients, such as antioxidants and folate.
6. Greek Yogurt
If you’re looking for the perfect breakfast for your pregnancy, then add Greek Yogurt to your grocery list. While we all know that prebiotics are important for digestion, one study uncovered that probiotic yogurt provides a powerful benefit. Researchers found that pregnant women who consumed probiotic yogurt were able to stabilize their insulin levels, which reduces the risk of gestational diabetes. Greek yogurt in particular is a good choice as it’s packed with more protein than your regular yogurt.
5. Sweet Potatoes
Vitamin A is essential for pregnancy, especially for the baby’s developing organs and bones. With that, getting them from the right source is critical. However, high doses of vitamin A in supplements and animal products are harmful during pregnancy. But don’t worry, sweet potatoes offer the perfect solution as they feature beta-carotene, which is a plant-based compound that your body converts to vitamin A. One cup of sweet potatoes alone boasts 700% of your daily recommended intake in a safe way.
4. Lentils
You’ve probably read from the pregnancy handbook that folate is a non-negotiable nutrient needed in pregnancy. They prevent neural tube defects as the baby develops in your tummy. While many turn to supplements, opt for the natural, where lentils are in their most natural form. Just half a cup of cooked lentils contains 180 micrograms of folate, which is half of your prenatal requirement. They’re also loaded with plant-based protein, fiber, and iron against fatigue.
3. Eggs
While you’re getting your daily protein from eggs, you also get choline, which is responsible for your baby’s brain development. According to a 2024 study, pregnant women who consume two eggs a day in just one month increase their choline levels. That means, the higher the choline intake, the better the memory and cognitive function for children by the time they reach seven years old. Also, don’t skip the yolk, as this is where you find the choline.
2. Berries
Berries (any kind) are definitely a food you should add to your diet. They’re packed with anthocyanins that work at the cellular level to protect both the mother and baby from oxidative stress. This stress is usually caused by the natural demands of pregnancy and the pollution around. By consuming them, your cell growth and your baby’s delicate developing systems are protected.
1. Dark Chocolate
This may come as a surprise to you, but dark chocolate earns the check mark on foods that pregnant women can consume. Satisfy your cravings, as a 2025 study found that daily consumption of dark chocolate that’s rich in flavanols can positively affect your cardiovascular health. High-flavanol dark chocolate can reduce blood pressure and improve blood flow. A small square of high-quality dark chocolate will do the trick for you.