There are specific macro and micronutrients your body needs more of when growing a baby. Folate and choline help baby's brain and spinal cord development. Calcium and vitamin D support developing bones and teeth. And while prenatal vitamins deliver some of these key nutrients, they lack in delivering some, experts say. The essential foods (amongst others) to try and get more of during pregnancy are:1. Eggs"Eggs are one of the best sources of choline," according to dieticians. "Choline has been compared to folate for its equally significant role in brain development. Sadly, it is left out of the majority of prenatal vitamins."2. Dark leafy greensLoad up on kale, spinach, broccoli, and Brussels sprouts. "Dark leafy green vegetables are rich in folate, a nutrient essential in forming the neural tube (which ultimately becomes the brain and spinal cord)," says Monroe.3. Greek yogurtYou need 1,200 mg of calcium per day when pregnant. Six ounces of plain Greek yogurt has 230 mg of calcium, delivering 19% of daily calcium needs. Not to mention, yogurt is also high in vitamin D and contains good-for-the-gut probiotics. Monroe recommends choosing full-fat dairy to help with vitamin absorption. Vitamins A, D, E, and K need fat to be fully absorbed. The added fat will also keep you full longer.4. Pumpkin SeedsOne ounce of pumpkin seeds packs five grams of fibre, five grams of protein, and 18% of the recommended dietary allowance for magnesium, a key nutrient during pregnancy that helps regulate over 300 enzyme systems in the body. Magnesium plays a role in everything from blood sugar control to protein synthesis to muscle and nerve function. Along with pumpkin seeds, almonds, cashews, peanuts, chia seeds and avocados are also high in magnesium.5. SalmonYou may have heard not to eat too much fish during pregnancy because of mercury levels, but "The benefits of omega-3s far outweigh the risks of mercury in seafood." Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are important for baby's brain development.
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