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Including Vegetables in your Pregnancy Diet.

Including vegetables in your pregnancy diet is one of the best decisions you can make. The best part is that there are different kinds of vegetables which give you lots of options to choose what you prefer.

In addition to other nutrients, eating enough vegetables during pregnancy is highly recommended. Vegan expectant mothers have no problem with this aspect of pregnancy as it centers on their main diet but for the non-vegan women who find it hard to chew broccoli or cabbage, you need to have a change of heart.

Aim to eat at least five servings of vegetables every day to keep yourself and the baby strong and healthy. There are many benefits to gain from including vegetables in your pregnancy diet. Some of the vegetables helps you meet your daily requirements for some vitamins. For example, spinach provides the full daily requirement of vitamin K and also contains a high amount of vitamin A.

Vegetables contain antioxidant which helps in preventing oxidative stress as well as improving your immune. Find out more about these amazing benefits.

Benefits of Eating Vegetables during Pregnancy

There are lots of benefits that come with diligently eating your vegetables during pregnancy. They are:

· Eating vegetables such as broccoli, kale, and spinach could prevent your child from getting asthma, difficulty in breathing or a wheezy cough.

  • Eating vegetables can be used to prevent constipation, which is one issue pregnant women suffer from during pregnancy. Vegetables such as dry figs would help you achieve that.

  • Vegetables help you prevent excess weight gain during pregnancy as they contain low calories. You can eat as much as you want to without fear of adding weight. Eating it can also reduce your cravings for junk food.

  • Vegetables help to supply the body with the amount of blood needed during pregnancy

  • Vegetable helps keep your energy up during pregnancy. Sluggishness, laziness, tiredness and other things associated with pregnant women will not affect you

  • Vegetable helps you give birth to a baby with normal birth weight.

  • High metabolism rate: Eating vegetables during pregnancy will help increase your metabolic rate, thereby giving you more energy to carry out your daily activities.

  • The antioxidants, vitamins, and minerals found in them will help in aiding digestion and make you feel lighter and cheerful during pregnancy. It also increases your ability to burn weight fast which means you get to maintain your weight or better still lose some weight.

  • Strengthened Immune System: Leafy greens, cruciferous, and other types of vegetables supply your body with nutrients and antioxidants which helps in fighting against ailments and also strengthens your immune system.

  • They also flush out toxins from the body which could cause harm to the fetus.

Nutrients you can find in vegetables

Vitamin C:

You can get vitamin C in broccoli, tomatoes, spinach, winter squash, Brussels sprouts and peppers which will help boost your immune system and ward off sickness and diseases. It is also involved in the growth of connective tissues such as the cartilage and tendons. Your baby is likely to develop strong bones and teeth when your vitamin c intake meets the recommended daily value.

Beta Carotene:

Beta-carotene helps the cells and tissue of the fetus to develop. It also helps to fight diseases by boosting the immune system of the pregnant mothers. It also makes the skin glow and prevents pregnancy-induced acne. Vegetables with beta-carotene nutrient content are sweet potatoes, pumpkin, carrot, spinach, collard green, winter squash, turnips, cabbage, winter squash, and kale.

Folic Acid:

Vegetables like spinach, Brussels sprouts, broccoli, peas, lettuce, and asparagus protects your baby from the risk of developing neural tube defects. It also contributes to the formation of the DNA.


Fiber is one of the nutrients pregnant women need to help improve their digestive system to prevent constipation, hemorrhoids, and other stomach issues they experience. It also helps to prevent excess weight gain and reduces obesity. Vegetables contain a generous amount of fiber


Spinach, broccoli, kale, asparagus, beetroot, kale, dandelion greens, Swisscord, mustard greens, Bok choy, cilantro, bell peppers, green peas, beans, fenugreek leaves help in stabilizing blood pressure; reduce high blood pressure and other chronic diseases. It also stabilizes the sodium level in the body.


Vegan mothers can get their share of calcium through broccoli, kale, spinach, Bok choy, watercress, dandelions, dry figs, Brussels sprouts, green beans and other vegetables. Non-vegans and lactose intolerant expectant mothers can get an extra supply of calcium from these vegetables. The bones and teeth of your baby depend on it.

Vitamin A:

It contributes to the cell growth and development of the body. Vegetables you can get a good supply of these nutrients are spinach, broccoli, red bell peppers, carrots, etc. is a fat-soluble vitamin; it is advised to eat food sources of vitamin A with healthy fat.

Tips to get enough nutrients from your vegetable

The quality of vegetables reduces once they pluck them from the farm, that is why it is important to get fresh ones from the farm rather than going for those that have spent a day on market stalls. When eating your vegetables, it is advisable to do so with a cup of orange or pineapple juice by your side. The reason for this is so that your body can easily absorb the iron nutrients found in them.

Rather than eating raw tomatoes, cooking them will draw out more nutrients to nourish your body. It would also lessen the risk of infection associated with eating raw tomatoes.

You should avoid cooking your greens as this could reduce their nutritional value. Steaming or grilling is a better option if you want to get the foliate and vitamin C nutrients from your vegetables.

Adding vegetables to your soup and stews would make you eat them more without feeling irritated or constricted. It adds an extra flavor to your food and makes you appreciate them more.

Eat vegetables as snacks. A celery stick or dry fig will keep you occupied until your next meal time. You can make also make a salad filled with vegetables.

You can also get in more vegetables into your system by making a smoothie out of them. Green smoothies will help you consume more vegetables than you had ever thought of doing. You can combine them with a little number of fruits or nuts to get a better taste and for smooth digestion. Ensure you wash your vegetables well or probably steam it a little before blending.

Make a dip using hummus to enable you to eat more veggies. Hummus is made from chickpeas and contains and is a great source of animal protein which means vegans and non-vegans can use it. It is also beneficial for women expecting twins or more because of its extra dose of protein and fiber.

For the sake of the new being breathing inside you, it is highly important to eat a balanced diet during all your trimesters. Your baby needs to have a fresh start in life plus it won’t be fair if he or she comes out suffering from some defects because his mother was not responsible enough.

Vegetables are rich in nutrients that are capable of taking you throughout your trimesters without any illness or pregnancy complication.

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