6 Stellar Superfoods for You and Your Baby
By Carolina Padilla, ND
is so much information out there about the things you should or should not be eating. Here are 6 superfoods that you should be including in your daily diet.
E 1. Leafy Greens Leafy greens pack a ton of
nutrients in every bite; high levels of antioxidants, dietary fi ber, protein, Thiamin, Ribofl avin, Folate, Iron, Magne- sium, Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vita- min B6, Calcium, Potassium, Copper and Manganese. Don't be afraid to add these superfoods in your diet. You can have them raw, steamed, or cooked. Here is a list of some leafy greens:
• Kale
• Collard greens • Spinach • Beet greens • Swiss chard • Arugula
ating for two is not easy and there is a lot of pressure to get the right nutrition, especially when there
Women looking to become pregnant, or who are already pregnant, should take a pre-natal multivitamin to supply your body with the right levels of folic acid to prevent neural tube defects.
2. Legumes A lot of people confuse legumes with
grains. Legumes grow inside pods and it may surprise you to know this includes peanuts. Yes, peanuts are legumes and not a type of nut. Legumes are packed with pro- tein and are a great source of dietary fi ber, Copper, Folate and Manganese. Folate is a very important nutrient early in pregnancy that helps prevent neural tube defects.
Here is a list of some legumes: • Chickpeas • Lentils
• Pinto beans • Fava beans • Black beans • Lupini beans
3. Fish
Eating fi sh during pregnancy can be confusing. Eating fi sh is important because of the omega-3 but at the same time you have to be careful of mercury levels. I recommend you always use this simple rule; stick to eating small to medium size fi sh and when you are at the seafood counter, opt for wild over farm-raised fi sh. Omega-3 is impor- tant, especially docosahexaenoic acid (DHA). This fat is vital for your baby’s
brain and eye development. Pre-natal vita- mins now include DHA.
Stay away from these fi shes: • Swordfi sh • King mackerel • Sea bass • Mahi Mahi • Grouper • Fresh tuna • Amberjack
4. Beef
Beef is an excellent source of Iron and Zinc. During pregnancy Zinc levels are 11 to 13 mg, they are 3 to 5 mg more than during non-pregnancy. It is crucial for cell
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