17 Jun 2026
How food can boost your pregnancy mood
Essential nutrients that boost your health and energy during pregnancy
With all that physical, emotional and hormonal changes going on when you’re expecting, it’s no wonder you might be feeling fatigued constantly.
Avoid fatigue by sleeping enough, staying fit and relieving stress. Last but not least, watch what you eat. The old saying “you are what you eat” is even more true when you are a mum-to-be as you are nourishing both you and your little one through the food you consume.
This is why it is so important to eat a good variety of different foods. From good quality proteins, complex carbohydrates, to fibre and monounsaturated fats (good fats), it’s important to have a representation of these different food groups in your diet. Let’s have a look!
B VITAMINS
Benefits:
B vitamins (thiamine, niacin and B6) helps to produce energy you need.
Found in:
Milk, whole-grain cereals, nuts, eggs, yogurt, fruits, meats & leafy vegetables.
DHA
Benefits:
An essential fatty acid which is a component of the brain and eyes.
Found in:
Omega fish oil, milk, eggs.
MAGNESIUM
Benefits:
Important for energy metabolism and tissue formation, while reducing tiredness and fatigue.
Found in:
Dark, leafy greens, bananas, legumes, fish, avocadoes & dark chocolate.
IODINE
Benefits:
Important for production of thyroid hormones which support brain development.
Found in:
Sea vegetables, yoghurt, cranberries, cheese, strawberries, potatoes and iodine supplements.
VITAMIN D
Benefits:
Important for bone development and calcium absorption and utilization.
Found in:
Sunshine, mackerel, sockeye salmon, sardines, mackerel, shitake and button mushrooms.
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