Pregnancy smoothies to give you (and baby) a boost

pregnant woman drinking a smoothie

by Bryony Firth-Bernard |

During pregnancy it's important to eat a nutritious and well balanced diet, to ensure the health of you and your unborn baby. Smoothies are a great way to easily pack in plenty of nutrients and vitamins into your diet, not to mention they're ideal for when you're pushed for time or can't be bothered to make a full blown meal (pregnancy fatigue we feel you).

Nutritionist and author of The Alkaline 5 diet, Laura Wilson, shares eight pregnancy smoothies that are best for baby's brain, their health, as well as your own.

Pregnancy smoothies

1) Best for easing morning sickness

pregnancy smoothies for morning sickness

To combat morning sickness, ginger could be your saviour. It’s been used for centuries to aid digestive problems and nausea.

Make it:

• Blend a few slices of fresh, peeled ginger (according to taste)

• 1 slice of mango

• 1 peach

• 1/2 apple

• 2 tbsp Greek yoghurt

• Handful of ice

Related: Breakfasts to ease morning sickness

2) Best for baby’s immunity

pregnancy smoothies for baby immunity

To help boost your baby’s health and immunity, try this simple juice combo. It’s refreshingly fruity and rehydrating, with a great hit of vitamin C for you, which in turn means benefits for your little one.

Make it:

• Blend 1 apple

• 1 orange

• 4 strawberries

• Small handful of rocket for 30 seconds

3) Best for cooling down

pregnancy smoothies for cooling down

To cool yourself down and get comfy on those hot, stuffy days that are far from ideal when you’ve got a bump, try this delicious alternative to ice cream. It tastes surprisingly creamy, but without the processed sugar.

Make it:

• Blend 1 frozen ripe banana

• 50ml (2fl oz) of either water, coconut water or coconut milk

• Dash of natural vanilla extract

• Drizzle 1 tsp honey on top

4) Best for better digestion

pregnancy smoothies for digestion

Try this to help your digestion and combat feeling bloated.

This is packed with fibre to help prevent and alleviate constipation and discomfort caused by hormonal changes during pregnancy.

Mango is also a good source of folate for your unborn baby. The ingredients also offer a great source of vitamins B2, C and E.

Make it:

• Chop 1 pitted mango

• 1 apple

• 1 pear

• 200g (7oz) blueberries

• Then blitz for 30-60 seconds

5) Best for a healthy heart

pregnancy smoothies for healthy heart

You want to keep your heart as healthy as possible when pregnant and grapefruit is a fantastic source of potassium, which is vital for your heart to function well.

It’s also great for the antioxidant lycopene, which can help reduce your risk of high blood pressure.

Make it:

Blend a large handful of red or green grapes

the flesh from 1 grapefruit

2 finely chopped or crushed Brazil nuts

100ml (3 1/2 fl oz) coconut water.

6) Best for a quick breakfast

pregnancy smoothies for breakfast

Make this when time is tight in the morning and you need a healthy quick-fix. Blueberries are a good source of potassium, which can help control your blood pressure. Plus, they’re full of folate, the natural source of folic acid, which reduces the risk of neural problems in your baby.

Calcium in the yoghurt also boosts baby’s bone health.

Make it:

• Blend 1 ripe medium banana

• 100g (3 1/2 oz) blueberries

• 2 tbsps Greek yoghurt

• A drizzle of Manuka honey for 30 seconds.

7) Best for more get-up-and-go

pregnancy smoothies for energy

If your pregnancy is making you feel sluggish and you need more get-up-and-go, replace your morning or afternoon coffee with this tasty energy-booster.

It packs a punch thanks to the blend of fibre, potassium, vitamin B6 and healthy sugars. And it’s a lot better for you than any sports drink!

Make it:

• Pop 1 ripe banana in a blender with 100ml (3 1/2 fl oz) either water, coconut water or milk

• A handful of fresh kale or spinach

• 1 large or 2 small pitted dates for extra sweetness

• Blitz for 30 seconds

8) Best for ‘baby brain’

pregnancy smoothies for baby's brain

If you’re finding it hard to concentrate and have a spot of ‘baby brain’, drink this. Afterwards, you’ll enjoy a mental and physical boost.

A recent study also found that one serving of dark-green leafy vegetables a day can boost your mental clarity and concentration, thanks to the vitamin K they contain.

Make it:

• Roughly chop 1 slice of fresh pineapple

• 2 apples

• 1 slice of cucumber

• Celery

• A large handful of spinach or kale

• Juice of 1 lime

• 1/2 pitted avocado (optional)

• 150ml (5fl oz) water, or more if you prefer a thinner consistency

• 2 1/2 cm (1in) of peeled fresh root ginger (optional).

• Blend for 60 seconds

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