1- pomegranate

A recent study confirmed that pomegranate juice helps the fetus grow better and limits premature birth problems. This juice is rich in potassium, vitamin K, vitamin C, iron, and fiber, which is characterized by its ability to raise the level of hemoglobin in the blood.

2- Nuts

Nuts such as almonds, cashews, walnuts, peanuts, pistachios and others contain fats, proteins, fibers, vitamins and minerals necessary for the body, which also prevents premature birth.

3- black raisins

Black raisins help increase the level of hemoglobin in the blood, so it is recommended to soak a handful of it overnight in some water and eat it in the morning on an empty stomach. It also eliminates the digestive problems that pregnant women always face

4- beets

beet It also regulates metabolism by improving digestion, in addition to preventing swelling of the extremities caused by fluid retention in the body

5- dates

Dates are one of the best sources of iron for the body, and they provide the necessary fiber, which prevents constipation during pregnancy.

6- Banana

Eating a banana daily helps to avoid constipation throughout the pregnancy, as there is no better fruit than it that contributes to the digestion of food, and it also contains an abundant amount of potassium, which helps to get rid of intestinal cramps during pregnancy. Also, eating bananas in the morning regularly improves the annoying symptoms of the first 3 months of pregnancy, such as nausea, dizziness, and others

7- Orange

In addition to being one of the best sources of vitamin C, oranges contain 90% water, which provides the required hydration for the body and thus protects against nausea and vomiting.

8- Dried figs

Dried figs contain an abundant amount of iron, which is one of the most important factors for the growth of the placenta during the middle and last three months, and the good growth of the placenta helps in the good formation of the fetus.

9- Salmon

Salmon is the best seafood that contains omega-3 fatty acids.

Eating two to three meals of salmon per week is sufficient to obtain the necessary nutrients for the fetus, as it helps in the formation of the eyes and brain of the fetus properly.

10- eggs

The choline element in eggs promotes the health of the fetus’s brain in the womb, and it also contains proteins, amino acids and some healthy fats that support the development of the baby. However, it is recommended to cook eggs well before eating them to prevent salmonella poisoning.

11- Yogurt

One cup of yogurt contains a large amount of calcium than milk, in addition to proteins and folic acid necessary for the growth of the child

12- Broccoli and green leafy vegetables

Doctors recommend eating broccoli and leafy vegetables, to avoid any abnormalities in the spine or brain of the fetus. Folic acid found in asparagus, broccoli, spinach and cauliflower, and others treat abnormalities that may affect the fetus during its formation.

13- Lentils

The folic acid present in lentils helps in the development of the fetus's brain and nervous system during the first three months, in addition to containing abundant amounts of iron, proteins and vitamin B6.

14- Sweet red pepper

One red bell pepper contains 3 times more vitamin C than oranges, and it also contains beta-carotene and vitamin B6, which is bitter, which promotes the growth of the fetus.

15- Avocado

Avocado is one of the fruits rich in folic acid, which is very necessary for the growth of the fetus in the womb. It is also rich in iron and fibers that are very important for the mother and fetus.

16- red meat

Lean red meat is a good source of high-quality protein, which helps in the good development of the fetus, in addition to containing abundant amounts of iron, which enhances the delivery of oxygen to the fetus's brain

17- All kinds of berries

Berries contain vitamins and minerals that are very necessary for mothers and infants, the ellagic acid found in berries has anti-cancer properties, and some types of berries also contain vitamin C that helps in strengthening the immune system of the current mother.

18- sweet potato

Sweet potatoes contain an abundant amount of beta-carotene, which the body converts to the necessary vitamin A, and it also contains fiber that improves digestion and reduces high blood sugar.

19- mango

Many women suffer from leg cramps during pregnancy, due to the heavy body weight, and to avoid this, it is recommended to eat mango as it is rich in magnesium, which eliminates muscle cramps.

20- Water

Dehydration may lead to the risk of premature birth, so the pregnant woman should drink plenty of pure water daily, up to twice the consumption of the average person.


What foods to eat?

1-first month

Eat foods rich in folate such as green leafy vegetables (spinach, watercress, parsley), whole grains and legumes (lentils, beans, chickpeas)

2-second month



Ginger: Ginger has been shown to provide the same relief from nausea as anti-nausea medications

Eat foods rich in vitamin E: a study showed a link between low vitamin E and an increased risk of miscarriage, including some good sources of this vitamin

For Raw Almonds Avocados Olive Oil Hazelnuts Egg Yolk

3-the third mounth

Have at least 10 glasses of water a day, as well as fluid-filled fruits and vegetables to keep you and the fetus hydrated

4- the fourth month


Eat iron-rich foods such as green leafy vegetables and legumes with every meal, as well as a source of vitamin C such as lemons

Eat high-quality proteins like eggs and organ meats


the fifth month

Eat foods rich in calcium because it is necessary for the development of the teeth and bones of the fetus, and the healthy growth of the heart, nerves and muscles, and some good sources of calcium include: small bony fish such as sardines, almonds, leafy vegetables, and dairy

Take Vitamin C: Your body does not store Vitamin C so it is important to have daily food sources such as broccoli, oranges and tomatoes.

6 The sixth month

Eat whole grains, fruits, vegetables, and legumes to prevent constipation.

7-the seventh month

Eat foods rich in protein. Most women need about 80 grams (2.8 ounces) of protein per day for a healthy pregnancy, and eating this much protein per day has been linked to a lower risk of morning sickness and other complications.

Low-protein diets can increase a child's chances of developing high blood pressure later in life, so it is essential that you eat enough high-quality protein.

8- eighth month

Eat foods rich in omega-3 fatty acids, such as salmon, nuts and flaxseeds. Omega-3 helps the fetus's brain growth and development, during the last trimester of pregnancy. Eat cherry fruit, it helps to sleep comfortably, try having one glass of unsweetened cherry juice before bed to improve sleep

9-The ninth month

Eat garlic: Eating garlic during the last month of pregnancy has been associated with a lower risk of preterm birth. Eat dates, in the last four weeks of pregnancy, because it facilitates childbirth. Eat raisins: Eating about two handfuls of dried raisins a week has been shown to be associated with a lower chance of premature birth.