Vitamins & Minerals During Pregnancy & Postpartum
Consuming whole
foods, rich in vitamins and minerals is preferred over supplements, as food is
much easier and more absorbable than supplements. Of course there are cases
where we are so deficient we simply can’t consume enough foods to fulfill the
requirement. In these cases good quality supplement are recommended.
Food as Medicine:
PREGNANCY
I do recommend a prenatal supplement to my patients. Along with eating a healthy diet. My favorite is Thorne- Basic Prenatal
I do recommend a prenatal supplement to my patients. Along with eating a healthy diet. My favorite is Thorne- Basic Prenatal
·
Vit C
o
cabbage,
bell peppers, broccolis, sprouts, parsley, rose hips, and almost all fruits and
veggies
·
Probiotics
o
fermented
foods or supplements
·
Calcium
o
bone
broths, raw milk products, legumes, wakame, kelp, kombu, dried wheat grass or
chloryphyll
·
B 12
o
liver,
fish, eggs (soft boiled), organic meat
·
B 6
o
Bananas,
raw milk dairy products, eggs, whole grains
·
DHA
o
cod
liver oil, eggs, liver
·
Zinc
o
red
meat, liver, veggies
·
Folate
o
beans,
liver, egg, green veggies
·
Vit A
o
cod
liver oil, eggs, butter, fresh carrot juice
·
Vit D
o
cod
liver oil, eggs, butter, lard
·
Iron
o
blackstrap
molasses, red meat, eggs, nuts, seeds
·
Iodine
o
seaweed,
seafood, butter, most veggies, whole grains
POSTPARTUM (refer to food list above)
·
B 12
o
Very
important to supplement if mother is vegetarian.
·
Iodine & Iron
o
Brain
development. Essential for mothers with Thyroid disorders to supplement.
Especially if mothers has low milk supply.
·
Vitamin D
o
Deficiency
leads to rickets.
·
Vitamin A
o
Necessary
for development of infant.
·
Magnesium
o
must
be adequate for calcium absorption. Calms the mind and relaxes muscles.
·
Fat
o
grass
fed meat, raw milk dairy, coconut oil, butter, avocado, nuts
·
Vitamin C
o
aids
in iron absorption, strengthen immune system
·
Choline
o
essential
for the development of the nervous system and brain.
o
Egg
yolk (soft boiled is best), liver
Kat Starbird, M.Ac.O.M., L.Ac., birth doula