25/09/2025
WHY GREEN VEGETABLES ARE A PREGNANT WOMAN’S BEST FRIEND
Green leafy vegetables are among the most important foods a pregnant woman can add to her diet. They are packed with essential vitamins, minerals, and fiber that support both mother and baby.
Why They Matter:
They are rich in folate (folic acid) which is vital for your baby’s brain and spinal cord development.
They contain iron that helps prevent anemia and supports increased blood volume during pregnancy.
They provide calcium and magnesium for strong bones and muscles for both mother and child.
They are high in fiber, reducing constipation, which is very common in pregnancy.
They offer antioxidants and vitamins A, C, and K, which support immunity, healthy skin, and proper blood clotting.
Best Green Vegetables to Include:
Spinach and Ugu (Fluted Pumpkin leaves): Excellent source of folate, iron, and fiber.
Broccoli: Rich in folate, vitamin C, and calcium.
Kale: Contains vitamin K, calcium, and antioxidants.
Okra: Provides folate and fiber, supports digestion.
Green beans: Good source of fiber, vitamin C, and iron.
How to Prepare Them for Maximum Benefit:
Wash thoroughly to remove dirt and possible pesticides.
Cook lightly by steaming, stir-frying, or adding to soups. Overcooking can destroy heat-sensitive nutrients like vitamin C.
Pair with a small portion of healthy oil (such as groundnut or olive oil) to improve absorption of fat-soluble vitamins like A and K.
Rotate different vegetables to ensure a variety of nutrients.
Eating a variety of green vegetables daily during pregnancy supports your baby’s growth, helps you stay strong, and reduces common discomforts of pregnancy.
Couple Fertility Enterprise
