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Nutrition and Pregnancy

One of the most important things we think about once we fall pregnant is meeting the nutritional needs of our babies whilst pregnant. Some people are happy carrying on with their junkfood ways but most really take healthy nutrition during this delicate period seriously. Let’s take a look at some of the most important food our bodies need whilst pregnant.

Omega-3 Fatty Acids

Although it’s advised not to eat many fish products whilst pregnant especially food like sushi, it’s still really important to ingest Omega-3 fatty acids and get it into our bodies and our babies system. This is best done with good Omega-3 supplements which contain high EPA and DHA levels. EPA (eicosapentaenoic acid) supports the heart, immune system as well as inflammatory response and DHA (docosahexaenoic acid) supports the brain, eyes as well as the central nervous system.

pregnant woman holding omega-3 fish oil supplements Omega-3 fatty acids are important for both the early visual and neurological development of the baby. The fetus actually uses Omega-3 fatty acids for its nervous system development. It’s also important to take once the baby is born during breastfeeding as Omega-3s may also reduce the risk of allergies in babies. Take a look at Research Verified Omega-3. These specific Omega-3 supplements have some of the highest EPA (800mg) and DHA (600mg) levels found per serving in Omega-3 supplements on the market today! I use them myself and can really feel the difference.


Avocados contain a lot of healthy monounsaturated fatty acids. They contain a lot of fiber, B-vitamins (especially folate), Vitamin C, Vitamin E, Vitamin K, potassium and copper. As avocados contain so many healthy fats, potassium and folate, they make a great choice for consumption during pregnancy. In fact, these healthy fats help build the skin, tissues of the fetus as well as the brain, and folate may help prevent neural tube defects. There is a high percentage of potassium found in avocados and this may help relieve leg cramps, which some women experience during pregnancy.


This is such a simple liquid to ingest yet so many pregnant woman forget to fill up! When you are pregnant, blood volume goes up by 1.5 liters. Due to this it’s really important to stay properly hydrated. Your baby will get enough liquid from you most of the time but you may suffer with dehydration. This will result in headaches, reduced memory, bad moods (which you really don’t need right now) as well as anxiety.

pregnant woman drinking glass of water By drinking more water, you will help aid any form of constipation and reduce the risk of UTIs (urinary tract infections), which come frequently during pregnancy. You should drink around 2 liters per day, but it does vary according to your weight and size and you can discuss this with your doctor. You will also be receiving water through other beverages so keep those beverages healthy like herbal teas - just be aware that not all herbal teas are safe to ingest during pregnancy. When pregnant it’s an absolute must to drink whenever thirst arises and carry on drinking until that thirst has been quenched.

Enjoy your pregnancy and taking care of your little one before they lay their eyes upon the world. Feed yourself and your unborn child nutritiously and look forward to a healthier baby and you!