Let’s face it: not all foods are created equally. In fact, some foods provide excellent benefits for expecting mothers. Since the nutrition requirements change for a mother-to-be from trimester to trimester, it’s important to know which foods pack the most punch. Here are 10 super foods you should be eating during your pregnancy and their benefits.

Almonds

Though small, these little nuts contain high levels of antioxidants as well as healthy fats, which are essential for brain development. Almonds also contain protein and calcium. Just one handful daily is all you need.

Avocadoes

Avocadoes truly exist as one of nature’s super foods. These creamy-textured fruits contain high levels of healthy fats, which support brain development. They also provide vitamin K, potassium, and folic acid.

Beans

Beans are not only a great source of protein, but soluble fiber as well. Many expecting mothers often experience constipation, particularly later in pregnancy. Beans can help you stay regular while providing iron and antioxidants as well.

Berries

Berries of all kinds, including blueberries, strawberries, and raspberries contain high levels of antioxidants as well as vitamin C. This vitamin helps your body absorb iron, which is responsible for delivering oxygen everywhere it needs to go.

Broccoli

Try to eat broccoli a couple times each week. This super vegetable offers outstanding levels of folate, calcium, beta-carotene, iron, and fiber among other vitamins and minerals. Raw broccoli offers more nutrition than cooked. If it doesn’t appeal to you raw, lightly steam it instead.

Dark, Leafy Greens

Dark, leafy greens such as spinach and kale contain high amounts of folic acid, which is particularly important during your first trimester. Folic acid, or folate, prevents neural tube defects from occurring in your baby. Neural tube defects negatively affect brain and spinal cord development.

Eggs

Eggs are a fantastic protein source with less fat than other animal-based protein sources. They contain many essential amino acids, which the body needs to create protein. Inexpensive and quick to prepare, eggs can be enjoyed in a variety of ways, which reduces the likelihood you’ll get bored with them.

Greek Yogurt

Greek yogurt contains significantly higher protein levels than traditional yogurt, and many women find it’s thick, creamy texture appealing. It’s also a great source of calcium, which your baby needs, particularly in the third trimester for building a strong skeletal system.

Rolled Oats

Skip the instant stuff and go for traditional rolled oats. This whole grain is both filling and nutritious since it offers complex carbohydrates as well as fiber. Many manufacturers also fortify oatmeal with folic acid. Keep things interesting by adding nuts, berries, or molasses to your morning bowl.

Salmon

Salmon exists as an excellent natural source of omega-3 fatty acids, which are a cornerstone of healthy brain function. In general, fish is a better choice over red meats because it is the leaner protein. However, fish should be consumed in moderation due to potential mercury contamination.

It’s no secret that you’re eating for two-the secret is eating the right foods for both of you. The best foods for an expectant mother are those that contain high levels of protein, iron, folic acid, and calcium as these nutrients are needed by your growing baby to build healthy muscles, bones, and blood. Other key nutrients include fiber and omega-3 fatty acids. The next time you feel hungry, skip the candy bar and opt for a handful of nuts or a hard-boiled egg instead; both your body and your baby will thank you.