If there’s ever a time in life to indulge in fruits and greens, it’s during pregnancy. Many of the nutrients you and your baby need can be found in fruits and vegetables. These invigorating foods are packed with powerful vitamins, nutrients, fibre and antioxidants — many of which are key to your baby’s health and development².

Get the right nutrients that are precious to the baby growing inside of you! Here’s a list of the best natural sources of essential vitamins and minerals.

Key Nutrients Provided by Fruits and Vegetables

Vitamin C: Important for normal immune protection. Sources include⁹:

•    Broccoli

•    Citrus fruits

•    Tomatoes

•    Red, green and yellow peppers

•    Blackcurrants

Potassium: Helps to maintain blood pressure. Sources include¹⁷:

•    Avocados

•    Bananas

•    Dried apricots

•    Dark leafy greens

•    Coconut water

Folic acid: Helps reduce the risk of neural tube defects. This is essential in the first trimester and recommended by the World Health Organization at 400 mcg per day. A supplement is usually required to reach adequate amounts. Good food sources include⁸:

•    Broccoli

•    Brussels sprouts

•    Spinach

•    Asparagus

Calcium: Contributes to your baby’s developing bones and teeth and is important for breastfeeding. Vegetable sources of calcium include:

•    Dark leafy vegetables, such as broccoli, kale, watercress

•    Green beans

•    Brussels sprouts

Fibre: Aids digestion and prevents constipation. All fruits and vegetables provide some fibre, with some being especially good sources, such as:

•    Peas

•    Sweet potatoes

•    Turnips

•    Legumes

For tips on how much vegetables you need a day, check out the recommended five-a-day pregnancy diet, which ensures pregnant women get their 5 portions of fruits and veggies a day. Besides keeping a healthy diet, don’t forget to exercise regularly!