NUTRIENTS FOR PREGNANCY
It is important to keep up good nutrition throughout pregnancy as the developing foetus takes first pick of the nutrients and the mother will always come second. Eating regularly, even little and often especially in the last trimester will prevent digestive problems and increase nutrient absorption.
Calcium, folic acid and iron are required in higher doses during pregnancy, foods rich in these nutrients are as follows:-
| Calcium | yoghurt, whole milk, cottage cheese, goats milk, seaweeds, beetroot, dandelion and turnip greens, parsley, watercress, broccoli, spinach, sesame seeds, almonds, brazil nuts, tofu, cooked soya beans, figs, salmon and sardines (with bones). |
| Iron | lean beef, seaweeds, millet, fresh wheat germ / bran, pumpkin seeds, sunflower seeds, almonds, cashews, brazil nuts, sesame seeds, cooked or dry beans, parsley, dandelion and beet greens, egg yolk, Jerusalem artichoke, prune juice, liver, sardines, tuna and apricots. |
| Folic Acid | beans (soy, kidney, mung, lima, navy), split peas, lentils, barley, brewer’s yeast. Green leafy vegetables, broccoli, asparagus, root vegetables and berries. |
| Zinc | meat (ground steak / lamb chops), fresh oysters, turkey, eggs, sunflower seeds, pumpkin seeds, pecans, brazil nuts, hazel nuts, walnuts, almonds, whole grains (rye / oat), dry split peas, lima beans, mushrooms, sardines and anchovies. |
Essential fatty acids in the form of oils such as olive and linseed (flaxseed) are essential during pregnancy for keeping the skin supple; other forms are deep sea / cold water fish eg salmon, trout, cod and herring; blackcurrant seeds and walnuts. It is also a good idea to rub Vitamin E oil onto the torso and / or wherever the skin is particularly itchy or dry to prevent skin from marking whilst it is expanding.
Walking and swimming are excellent exercise routines. Walking daily in sunshine to take in Vitamin D is extremely important for the absorption of calcium for bone production for both yourself and your baby.
Yours in Health and Happiness
Sandy B.
