Pregnancy superfoods part 4

Legumes

Beans, lentils and peas (legumes) are a great source of protein, high in fibre, low in fat and rich in iron, magnesium, potassium and folate. They also contain phytoestrogens, which can help anyone trying to conceive, as they help rid the body of excess hormones. If there's a build-up of these hormones in the body, it can disrupt your monthly cycle.
Meal idea: Butter bean and tomato pasta

Sunflower Seeds

Sunflower and pumpkin seeds are packed with the essential fatty acids (EFAs) crucial to your baby's brain and nerve tissue. And they help prevent pre-eclampsia and postnatal depression, too.
Meal idea: Apricot flapjacks

Fruit and Veg

To get the nutrients required for you and your baby, you need to eat close to eight - yep, that's eight - portions a day of fruit and veg.

Tomatoes

Beef, plum or cherry, this fruit packs a nutritious punch, giving you and your bump plenty of antioxidants, including vitamins A and C and lycopene. The combo not only boosts your immune system, it gives you an energy lift, too.
Meal idea: Tuscan summer break salad

Vitamin C

This is needed for the formation of collagen, used to keep the protective membrane around your baby strong, and a great anti-oxidant and immune booster. It also helps you absorb iron, an essential mineral during pregnancy. As it's water-soluble, it needs replacing through the day so be sure to eat plenty of strawberries, kiwis, oranges, lemons, peppers, tomatoes, watercress and cabbage. Recommended intake is 500mg per day and up to 1,000mg if you're exposed to air pollution (such as from traffic).

For more tasty superfood ideas, check out our recipe section.