Asparagus
Asparagus is a natural diuretic and acts as a prebiotic, feeding healthy gut bacteria. The stalks contains an abundance of vitamins such as B9 (also known as folate), vitamin C, vitamin A and vitamin K. In fact, just half a cup of cooked asparagus, contains 134 micrograms of folate, a nutrient that is vital during pregnancy to prevent neural tube defects.
When it comes to minerals, they are most concentrated at the upper parts of asparagus spears, close to the tip. Traces of minerals found in asparagus include heart-healthy potassium, calcium and selenium. Rich in antioxidants, asparagus is particularly high in plant compounds called flavonoids — specifically, qercetin and kaempferol which have been found to fight against heart disease. Asparagus can be enjoyed, grilled, roasted or sautéed.
Cauliflower
If you haven’t noticed, cauliflower is all the rage these days. Swapping spuds for cauliflower is an easy way to sneak in extra vitamin C (one cup contains almost 100% of your daily recommended amount), vitamin K, potassium, vitamin B6, folate and plant-based omega-3s to your meal.
It’s also known to be a source of an underrated nutrient called choline which is very important for supporting pregnancy, maintaining the integrity of cell membranes and synthesizing DNA. Cauliflower can be cooked using several methods, from steaming and boiling, to sautéing and stir frying.