Hey, Mama-to-be! Pregnancy is a wild ride. One minute, you’re craving jollof rice at 2 a.m., and the next, even the smell of your favourite stew makes you queasy. But one thing is certain: your body needs all the nutrients it can get to grow that little human inside you.

Lucky for you, African food is packed with pregnancy-friendly superfoods to keep you and your baby thriving. From iron-packed grains to folic acid-rich veggies, let’s dive into 10 amazing African foods that will make your pregnancy smoother, healthier, and more delicious!

1. Ugu (Fluted Pumpkin Leaves) – Your Blood-Building Bestie
You see those dark green ugu leaves that your grandma swears by? She’s onto something! Ugu is bursting with iron and folic acid, which helps to prevent anemia and keeps your baby’s brain developing beautifully. Plus, it’s the star of delicious soups like egusi and ogbono, so pregnancy cravings are sorted!

2. Fonio – The Tiny Grain with Superpowers

Never heard of fonio? Girl, you’re missing out! This ancient West African grain is light, gluten-free, and super easy to digest (hello, no bloating!). Packed with iron and amino acids, fonio helps boost your energy and supports your baby’s growth. You can eat it as a fluffy rice alternative or make a creamy breakfast porridge.

3. Bambara Nuts – The ‘No More Hunger’ Snack

Pregnancy hunger hits differently, and if you need a healthy, filling snack, Bambara nuts are your best friend. These little nuts are high in protein, fibre, and iron, keeping you full, energised, and free from those annoying pregnancy sugar crashes. Roast them, boil them, or turn them into a creamy porridge.

4. Baobab Fruit – The Immune-Boosting Queen

Baobab is like nature’s multivitamin. One spoonful of baobab powder has more vitamin C than oranges, which helps your body absorb iron (goodbye, dizziness and fatigue!). It also keeps your skin glowing, because let’s be real, we all want that pregnancy glow! Add it to smoothies or mix it into your breakfast cereal.

5. Njahi (Black Beans) – The Iron-Packed Powerhouse

East African mamas swear by njahi, and for good reason. These small but mighty beans are packed with iron, protein, and fiber,  which helps to  keep your energy levels up and prevent constipation (yes, we’re talking about it because pregnancy constipation is real!). Stew them with tomatoes, and you’ve got a nutrient-packed meal.

6. Millet – The Energy Booster

Millet porridge (uji) is the comfort food every pregnant woman needs. It’s packed with magnesium and B vitamins, helping to regulate blood pressure and boost your energy. Plus, it’s gentle on the stomach, so if you’re dealing with nausea, millet will be your go-to.

7. Tilapia – The Baby Brain Builder

Not all fish are safe in pregnancy, but tilapia is a low-mercury, omega-3-packed option that’s great for your baby’s brain development. Whether you grill it, stew it, or fry it, tilapia is a tasty way to load up on protein and healthy fats.

8. Tigernuts – The Gut Health Guru
Tigernuts (kunu aya) are not actually nuts, they’re tiny root vegetables packed with fibre, iron, and healthy fats. They keep your digestion running smoothly and help prevent bloating (because let’s face it, pregnancy bloat is no joke). Blend them into a creamy drink or munch on them raw for a crunchy snack.

9. Okra – The Baby-Friendly Veggie

If your aunties ever told you that eating okra helps with an easy delivery, they were onto something! Okra is loaded with folic acid, which helps prevent birth defects, and its natural mucilage keeps digestion smooth (yes, another constipation fighter!). Okra soup is a delicious way to enjoy this pregnancy superfood.

10. Moringa – The Ultimate Pregnancy Multivitamin

Moringa is basically nature’s prenatal supplement. It’s loaded with calcium, iron, and protein, making it perfect for supporting strong bones, preventing  anaemia, and keeping your immune system in top shape. Sprinkle moringa powder into your soups, smoothies, or even your morning tea.

So What Does FTMA want from you?  Eat Like a Queen, Grow a Healthy Baby!

Pregnancy is the perfect time to embrace the richness of African food. With these nutrient-packed superfoods on your plate, you’ll be giving your baby the best start in life, while keeping yourself energised and glowing.

So, next time someone asks how you’re staying so strong and healthy during pregnancy, just smile and say, “It’s the African superfoods, mama!”