Broccoli & Cauliflower

Broccoli and cauliflower are completely safe to eat during pregnancy in all forms — raw, steamed, roasted, or in cooked dishes. Broccoli is one of the most nutrient-dense vegetables available to pregnant women: it is rich in folate (essential for preventing neural tube defects, particularly in the first trimester), vitamin C, vitamin K, iron, and calcium. It is also one of the few non-dairy sources of calcium, which makes it valuable if your dairy intake is limited. Cauliflower provides similar benefits including vitamin C, folate, and fibre. Both vegetables belong to the brassica family and are among the most recommended vegetables during pregnancy by nutritionists and midwives. They can be eaten raw with dips, steamed, roasted until caramelised, or used as the base of soups and bakes. Cruciferous vegetables can cause bloating in some people — if you find them hard to digest, lightly steaming or roasting them makes them easier on the stomach than eating them raw.