Pregnancy Vitamins and Nutrients

Kerryn chats to PregActive Dietician Carla Johnson about what Pregnancy Vitamins and Nutrients you require and how you can get these nutrients from eating the right foods.

Nutrients You Need for Pregnancy Include:

• Folate
• Iron
• Calcium
• Iodine
• Zinc
• Vitamin D
• Vitamin C
• Fiber
• Water!

Folate
Folate is a B vitamin required for the development of new body cells. Research indicates that adequate folate in the months before and the first 3 months of pregnancy reduces the risk of babies being born with certain birth defects, such as Spina Bifida where neural tube development has been effected.

  • Fruit such as strawberries and oranges
  • Green vegetables
  • Wholegrain cereals

Iron
Pregnant women who are active are at increased risk of low iron levels. Inadequate iron stores can lead to a number of symptoms, such as fatigue and lowered immune function.

  • Beef
  • Lamb
  • Chicken
  • Fish
  • Legumes

Calcium 
Calcium is a mineral that is essential for bone development and muscle function. Pregnancy and breastfeeding increase calcium requirements and intake must increase during these times.

  • Whole milk
  • Yogurt

Vitamin C

  • Capsicum
  • Broccoli
  • Tomatoes
  • Citrus fruits
  • Strawberries
  • Blueberries

Click here to see how our Online Pregnancy Program can help you stay fit and strong during pregnancy.

Join us on our Instagram page for updates: https://www.instagram.com/pregactive

At Home Post Pregnancy Workouts