Legumes
Legumes is a group of food that includes peanuts, soybeans, chickpeas, beans, peas, and lentils. They are great plant-based sources of calcium, folate, iron, protein, and fiber. All of these nutrients are needed for both the mother and baby during pregnancy. Folate in legumes is especially essential before and during the first trimester. Adding these foods to the diet can be a simple way to help you meet the recommended daily intake of folate, which is around 600 mcg. Another benefit of legumes is high fiber content. Some varieties are rich in potassium, magnesium, and iron as well. [9]
