Remember.... You are still in charge of what YOU put into your body!!!
You have most of your energy back and its one of the busiest times, getting ready to welcome your little bundle of joy into the world!
In these last couple months your babies brain is rapidly developing! And you need to help gear baby for the real world by supplying him with the proper nutrients!
Essential vitamins to add into your diet are Omega 3 Fatty Acids- DHA, Iron (paired with vitamin C for absorption), Fiber, Vitamin K, Vitamin D and Calcium (paired together).
The Importance of these Vitamins and Minerals
Omega 3 Fatty Acids
Omega 3 Fatty Acids (DHA) are essential for your baby's brain and eye development. During the third trimester your babies brain is growing rapidly and needs the additional DHA.
DHA is found mostly in Fish, so consuming, salmon, halibut and other fish is important! (only 12 oz per week, due to your pregnancy)
Other Omega 3 fatty acids include: flax seed, walnuts, edamame, tofu, avocado, eggs, squash, cauliflower, broccoli, kale and cabbage
Iron and Vitamin C
This one is very important not only for baby but YOU!! Iron deficiency is very common throughout the third trimester and while going through the birthing process. Your blood volume increases by 50%, and you will be losing that blood during birth. With the additional blood volume it is important to increase your iron intake to carry red blood cells.
Iron deficiencies could cause preterm delivery and low birth weights.
Iron is also very important to pass on to your little bun in the over to ensure they do not become anemic as well! The mothers blood passes to the baby and will eventually filter out, however because your sharing, you need to be able to supply him with enough iron as well!
Foods high in Iron include: edamame, liver, brewers yeast, raisins, prune juice, broccoli,
spinach, green peas, arugula, kale, lentils, chickpeas, quinoa
For proper Iron absorption you need to pair your foods high in Iron with Vitamin C. (and avoid calcium intake at the same time- because this actually blocks absorption).
Vitamin C is important for baby because it helps to build up both you and babies immune system. It also is essential for your cartilage, tendons, bones and skin. Newborns that have vitamin C deficiencies can have impaired mental development.
Foods high in Vitamin C are: Oranges, Kiwi, Tomato, Sweet Potato, Peppers, Grape fruit, Spinach, Pineapple, Broccoli, Cauliflower, Strawberries, Kale
Fiber
Fiber is crucial for MAMA to be during this time!!! You will have less and less room for your organs to function properly which can cause you to be SERIOUSLY uncomfortable!!! If you know what I mean!! Fiber is going to help you GO.... YA KNOW!
Some top fiber foods to consume are: Bran (Wheat bran, Oat bran, rice bran), Cabbage, Apricots, Cauliflower, Broccoli, Berries, Leafy Greens, Celery, Squash, Beans, Mushrooms, Oranges, Figs, Raisins, Apples, Banana
Calcium and Vitamin D
Calcium and Vitamin D are essential for Mama and Baby, and they work best when paired together in a meal!
Vitamin D deficiencies in babies can cause skeletal deformities, due to the softening of the bone. So it is crucial to get enough vitamin D! So make sure your not only eating it, but get out and get some fresh air and SUN! (of course with some SPF *wink*) This will also help to boost your mood and help to keep you healthy!
Foods to consume that are high in Vitamin D are: Salmon, Sardines, fortified cereals, oysters, eggs, mushrooms, milk, beef liver
Vitamin D also facilitates the absorption of Calcium, so its important to eat these foods together!
Calcium is important for both Mama and baby to keep your bones strong as well! Calcium can also have an effect on lowering your blood pressure and decreasing the risk of developing serious complications in pregnancy like pre-eclampsia.
Foods high in calcium are: Dark Leafy Greens such as kale, arugula, collard greens, turnips,
spinach. Low Fat cheese such as Parm, swiss, cottage cheese and mozzarella. Low fat milk (I prefer almond milk) and greek yogurt, Broccoli, Snap beans, Almonds, and fish such as pink salmon, sardines, anchovies, and shrimp
Vitamin K
Vitamin K is important throughout pregnancy but especially towards the end when you are getting ready to give birth to your little munchkin!
Vitamin K helps with normal blood clotting. This doesn't mean you need to over consume
Vitamin K, but you need to be getting the normal requirements, which are 90 Micrograms a day.
Sources of Vitamin K are milk, Meat, Yogurt, cheese, Kale, spinach, collard greens.
DRINK LOTS OF WATER
There are countless reasons to drink enough water... but a specific reason during your third trimester is swelling!!!
Your more likely to have swelling in the third trimester and drinking enough water will actually help to flush this out!
Sounds weird since your retaining water....however consuming MORE water DOES actually help!
Also avoid foods high in sodium- which cause water retention.
**Blessings to you on the last couple weeks of your pregnancy!**
*Wishing you a safe and healthy delivery and baby!*
