Choosing a sensible and varied diet is so important for your pregnancy health and to support a normal weight gain in pregnancy. Nutritionist Sarah Barber recommends her top five natural supplements for nutrition in pregnancy.
Maca
For those of you who might not be familiar with this - maca is a Peruvian root vegetable that grows in the inhospitable Andes. Sarah says, 'Any plant that struggles to survive naturally becomes rich in nutrients and adaptogenic properties ....and will help to nourish the body during pregnancy and enhance its ability to cope with changes.'
Maca is particularly rich in:
protein (for building cells, muscles, organs, tissues and hair)
calcium (for baby's healthy bones and teeth as well as muscle contraction and nerve transmission)
iron (needed for energy, to transport oxygen and to make enzymes - increased levels are needed as your blood volume increases as pregnancy progresses)
Maca is known as an aid to help balance hormones and renowned for its ability to help boost energy and stamina.
Available in powdered form Sarah recommends adding half a teaspoon each day to breakfast cereals, porridge, yogurt or smoothies, working up to one or two tablespoons over a few weeks.
Bee Pollen
Bee pollen is a real super-food, full of protein, essential fats (to support brain growth), vitamins and minerals. It's particularly high in zinc (needed for healthy hormones) and vitamin B6 which good for baby's immune and brain development. Just add a teaspoonful to an energy drink or sprinkle on fresh fruit and yogurt for breakfast.
Greens Powder
Whilst you can get lots of essential pregnancy vitamins and minerals from green leafy veg and fruits a mixed 'green' supplement based on plants and algae such as spirulina and wheat grass will include a wide spectrum of natural antioxidants and vitamins as well as minerals such as selenium and zinc. Green powders are fantastic at helping to balance out blood sugar to keep your energy levels up throughout the day. There's plenty of choice available at health food stores or online - often the best ones have only a small number of different ingredients.
Sarah suggests adding it to salad dressings, soup, casseroles or a mashed avocado. Start with ½ teaspoon and gradually increase to a tablespoon.
Flax seed
The benefits of the humble flax seed shouldn't be underrated and Sarah is keen to encourage people to include it in their diet during pregnancy. It has a similar vitamin and mineral profile to grains whilst combining healthy fats with high fibre content. It's high in B vitamins, magnesium omega-3 fatty acids and a great source of antioxidants.
Omega 3 fatty acids are critical not only for building baby a healthy functioning brain but they also reduce the risk of premature births, may help prevent pregnancy-induced hypertension as well as helping to develop baby's weight, IQ and visual/cognitive functions. And, if that wasn't enough they protect against heart disease and other risk factors to disease for your baby later on in life.
Add ground flax seeds to energy bars, or mix into a hot dishes to enjoy all the nutrients or use flaxseed oil in salad dressings or drizzled over veg - aim for 1-2 tablespoons a day.
Brewer's Yeast
Sarah's other favourite for extra nutrition in pregnancy is Brewer's Yeast which is rich in B vitamins and supports healthy blood cholesterol. It is a good source of contains Chromium which supports healthy blood sugar and may help to prevent nausea. Sarah recommends working up to 1-2 tablespoons throughout the day to maintain energy, vitamin B and healthy blood cholesterol levels. It can be added to your morning porridge or a high energy smoothie.
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