Health Topics > Children's health > pregnancyandhealth
PREGNANCY AND HEALTH
Do I need extra vitamins and minerals?
Pregnancy creates increased nutritional needs, for baby and mother. You should aim to get your vitamins and minerals from your daily diet but this will not always be easy. Particularly, if you are a vegetarian and your iron stores are low; supplementation will be necessary during this time.
There will be an increased need for folic acid, iron, calcium and essential fatty acids. By increasing your intake of folic acid (folate) you are able to help reduce the risk of neural tube defects such as spina bifida by 70%.
Which foods are higher in iron?
Foods which are higher in iron (calcium, folate and essential fatty acids) include; green leafy vegetables, oily fish, nuts, lean red meat, chick peas, dried beans, lentils, cherries, berries, peppers, broccoli and potatoes.
Raw juicing
Daily raw juicing of fruit and vegetables can provide extra folate, vitamin K, iron and calcium. It will also help to support liver and kidney function, which will reduce the risk of toxaemia of pregnancy. Women who obtain plentiful antioxidants and vitamin K during pregnancy, will have a reduced risk of abnormal bleeding from the placenta and therefore premature labour.
Here is Dr Cabot’s Pregnancy juicing recipe from her "Raw Juices Can Save Your Life" book page 126.
- 2 spinach leaves
- ½ cup chopped broccoli
- 2 Brussels sprouts or 1 carrot
- 1 beetroot and tops
- 1 tomato (organic is best)
- 1 orange
Wash, trim and chop ingredients and pass all through the juicer. Dilute with water if desired.
TRY TO AVOID or at least limit:
- Fish with high levels of mercury (these are the larger types) and opt for oily fish such as salmon and sardines.
- Coffee - opt for organic or herbal teas
- Trans fatty acids
- Food additives
- Packaged/processed foods - opt for fresh raw foods
- Table salt
- Alcohol - excessive drinking in pregnancy does increase the risk of miscarriage and deformities.
(Remember that it is difficult to gauge just what is a safe amount to drink during pregnancy).
TRY TO INCLUDE:
- A variety of fresh fruit, vegetables, salads and whole grains.
- Nuts/seeds/legumes
- Protein three times daily (either animal or vegetable).
- Adequate daily water
- Raw juicing of green leafy vegetables
- Good quality cheese and yoghurt such as parmesan, feta or ricotta cheese
- Rest and fresh air
It is a good idea to discuss pregnancy and diet with your health care practitioner to ensure adequate nutrients at this time. You should consult your doctor when taking additional vitamins and minerals during pregnancy and while breastfeeding.
Recommended books
- The vital healthy eating principles are outlined on pages 20-30 of “The Healthy Liver & Bowel Book”
- “The Liver Cleansing Diet" book.
- "The Dr Sandra Cabot Recipe Collection" - eat yourself a rainbow everyday.