Minerals are needed by everyone in a balanced healthy diet. Some common myths about certain ones and healthy pregnancy diets are laid to rest on this page.
Basically to provide all the daily needs for you and your growing baby you need to eat a well-balanced, healthy pregnancy diet. This means a high proportion of fresh fruit and vegetables (preferably organic) as well as foods discussed in the healthy diet page.
Some of the more common nutritional minerals:
Iron is especially important during pregnancy as it helps carry oxygen around your body in your red blood cells. Both you and your baby need a healthy amount of oxygen for numerous reasons.
You're bound to hear lots about iron and iron levels during your pregnancy. Iron is so important that it earned a page of it's own.
Many women suffer with anemia both before, during and after pregnancy. This is another reason to pay close attention to having a healthy pregnancy diet.
If you follow the advice of Natural Pregnancy Midwife.com and of your Midwife, Family Doctor or Obstetrician/Gynecologist you should be able to avoid or manage anemia easily.
Calcium is one of those dietary minerals that gets a lot of advertising press especially regarding dairy products of all sorts. In fact you can easily have your daily dose of calcium without including much dairy in your diet!
Wow. Hard to believe I know! But it’s true. Below are some foods high in calcium for you to try and include in your daily menu.
Good, Non-dairy sources of calcium include:
Green leafy vegetables, fish; notably Salmon, Sardines and many others. Tofu and foods made with tofu products. Greens such as mustard greens and similar foods. Also collard and other green leafy vegetables like spinach, turnip greens, Brussel sprouts, peas, etc.
Fortified cereal and other foods that are fortified with calcium are another good source to boost your daily intake. The USA food authority notes that fortified fruit juices, soy beverages and breakfast cereals have a high calcium content. Some brands of Whole Grain Cornflakes and Raisin Bran provide 1,000mg of calcium in one serving. Almonds, Brazil nuts, chestnuts, sesame seeds, black beans, baked beans, navy beans great northern beans and white beans are also good sources of calcium.
Fig: one of the highest amounts of calcium of all fruit is found in fresh figs (35 mg per 100 grams), Dried figs have stunning amounts - 146 mg/100grams. (the RDA for calcium for an adult is 800 grams). Try finding biscuits or snacks containing figs or make your own fig cookies and cakes.
Dried plums (prunes), like dried figs, contribute a good amount of calcium towards meeting the recommended daily requirement of 800 mgs. Kiwifruit has a small percentage of calcium too. Of course you can also get some calcium from dairy foods.
Potassium is an important mineral for many chemical reactions in the body and is equally necessary for both you and your growing baby. Potassium is found in numerous foods; below are just a few of those.
Nutrition-wise the potassium content of kiwi fruit is the fourth highest of any fruit. Bananas have the second highest potassium content of all the fruits.
Rock melons (canteloupes) and apricots are both high in potassium. Purple Passion fruit have the third highest potassium level of any fruit (348mg per100 grams).
As you can tell a balance of fruits and vegetables should give you an all-round healthy dose of essential nutrients. Go to Healthy Diet page for more general information of pregnancy diet.
Chromium is one of the micronutrients needed in human nutrition. The amount we need hasn't been established; chromium has a role in heartbeat and carbohydrate use in the body. One kiwifruit has on average 0.17 mg of chromium. This represents between 10% and 35% of the daily recommended requirement.
Apples are also a good source of a variety of minerals; including chromium, magnesium, iron, and manganese. Apple is delicious grated up on breakfast cereal like granola or added to hot porridge oats. No need to peel the fruit first. The fiber will keep you regular!
To Healthy Diet For Pregnancy page
Check out about the 5 food groups here