Key Food For Fetal Growth And Development

by | June 5, 2018

What’s some of the key food for fetal growth and development?

Many any women may wonder if it is safe for them to continue/start to be vegan while they’re pregnant. In fact, I was asked if I was going to stay vegan while I went through my pregnancy, and even had a few people tell me it was a bad idea and that I wouldn’t supply adequate breast milk. But of course it is healthy for fetal growth and development and my breast milk has been fueling my daughter for 1.5 years!

Hopefully, some of these tips will help you in making choices about what key food for fetal growth and development you should be eating.

Each and every nutrient that your body needs comes from plants, and it is much better to be giving your child whole plant foods instead of animal secretions. It can be extremely challenging for some women at the beginning of their pregnancy (or sometimes throughout) to feel like eating certain things, this cannot be helped and you just have to do your best! If you feel up to it, make a nutritious smoothie, above all, listen to your body and supplement as needed.



Key Food For Fetal Growth And Development:
  • Berries! (Frozen or fresh) They’re rich in antioxidants which are needed for helping prevent oxidative stress, that can cause preeclampsia, preterm labor, and fetal growth restriction. Eat fresh out of the bowl or in a smoothie.


  • Lentils, Quinoa, Oatmeal, and Spinach! Iron, which is key for making extra blood, helps to prevent anemia (low blood oxygen levels) and is also important to help your body from losing too much blood during birth. Can be eaten in a variety of ways! And I love spinach in my smoothies.


  • Flaxseeds, Chia seeds, and Walnuts! Omega 3 Fatty Acids are absolutely crucial to fetal brain development, toss them on a salad, in a smoothie or in baking.


  • B12 Supplement, this is the nutrient that is very difficult to obtain naturally from food. It is important for developing the brain, healthy nerves, and red blood cells.


  • Leafy Greens! Folate is so incredibly important for helping prevent neural tube defects (such as spina bifida), toss them in a smoothie if you feel you aren’t getting enough.



Another question many pregnant mothers have is whether or not they need a natural vegan prenatal vitamin. It is not a simple ‘yes/no’ answer, as everyone has different diets and each person’s body has various needs. Try to have a good foundation of nutrients from whole plant foods for prime fetal growth and development. Take a prenatal supplement if you feel you are lacking in some areas, are not consuming enough calories, or would like to err on the side of caution. Certainly, do your own research and eat/supplement in a way that makes you feel good!

Of course, it’s always so crucial to drink an abundance of water, as dehydration may cause fainting spells and can also make it more difficult for your baby to receive nutrients. If you are ever unsure of your vitamin and mineral levels, it never hurts to get your blood tested, this is routine for most pregnancies anyway and can help give you peace of mind. 

What key food for fetal growth did you eat during your pregnancy?

Let us know in the comments section below!



Emily Kru. I grew up on the West Coast of Canada and currently live in Northern California with my amazing husband and our beautiful vegan daughter. I love researching all of the amazing benefits that go hand in hand with being plant-based, so I was thrilled to find Raise Vegan and become an active writer for this inspiring team. When I’m not writing for Raise Vegan, you can find me on Instagram!


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