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Many women do not adjust their intake accordingly and can become anemic. Iron deficiency anemia is actually quite common during pregnancy and can cause weakness and fatigue. To prevent iron deficiency, be sure to also consume plenty of vitamin C which helps the iron to be absorbed. Electrolytes are substances required for numerous body functions including muscle contractions and maintaining fluid balance.
They include calcium, magnesium, sodium and potassium. Mamas-to-be are at an increased risk for dehydration and thus maintaining electrolyte balance in the body is super important! This vitamin has been making headlines over the past few years - and for good reason! Vitamin D helps with bone formation and cell division - two very important things in pregnancy! Most prenatal vitamins have only IUs of vitamin D and the American Pregnancy Association states that new studies are recommending supplementing IUs per day!
Definitely something to bring up with your healthcare provider at your next visit. Protein is made of amino acids which are the building blocks of the human body.
And during pregnancy, when you are literally building a human body, what could be more important?! Unlike the previous nutrients mentioned which are micronutrients and needed in small amounts , protein is a macronutrient and is needed in larger amounts - around 70 grams per day according to the Mayo Clinic more or less depending on your size and specific needs.
Getting the right amount of fiber during pregnancy can help to relieve a lot of very uncomfortable side effects such as constipation, bloating, and hemorrhoids. Another huge benefit of adequate fiber intake is blood sugar control. Fiber slows down how fast sugars are absorbed and thus reduces spikes. This list touches on just a few of the many nutrients pregnant ladies should take in. But how does all this apply to smoothies?!
I had a serious aversion to basically anything green except green Laffy Taffy, maybe? You can easily sneak a cup of broccoli or green leafy veggies into a smoothie with hardly any change to the texture or taste although the color will likely give it away! You can use romaine, spinach, kale, or any other green in fresh or frozen form. A few of the nutrients in these green superfoods include iron, folate, and vitamins A, C, E, and K. Nuts and seeds are excellent additions to smoothies.
They are loaded with omega-3 fatty acids, vitamins, minerals, protein and lots of fiber. Nuts are great additions to smoothies and can be added in their whole form, nut butters, or even powdered. Powdered peanut butter is a great addition to smoothies because it is lower in fat and cheaper! As for seeds, my favorites are flax, chia, and sunflower seeds. I always grind my flax and soak my chia seeds overnight before adding them to smoothies.
Alright, not everyone is going to agree with me on this one. There are lots of non-dairy yogurts and milks that are equally as delicious and fortified with lots of prego-healthy nutrients. As with any processed food, just keep an eye on what else has been added to them sugar? Personally, I like to switch it up and consume both non-dairy and dairy milks and yogurts.
Anyway, back to the dairy. Dairy is loaded with protein, calcium, potassium, and the illusive vitamin D! Organic is key here. Ginger is the anti-ingredient: Ginger may even reduce your risk for heart disease and diabetes! You can get ginger root at most grocery stores. I recommend using a cheese grater to shred it a bit before adding it a smoothie. It may seem weird but legumes do wonders for the texture of a smoothie. And, they are packed with fiber, protein, iron, zinc, folate, and potassium!
Next are five ingredients you should NOT use in your smoothies while pregnant. Produce can contain listeria which can cause serious illness, miscarriage, or even death of the baby after she is born.
But taking a few precautions such as thoroughly washing produce before using and washing your hands before handling foods decreases your risk of contracting this bacteria.
Unpasteurized dairy products and juices can also be contaminated with listeria. They can also contain salmonella or e.
Check with the person who sold it to you to find out for sure. Certain nutrients, like copper, iron, and vitamin A can be toxic when consumed in excess. Other supplements to be mindful of are weight loss and detox products now is not the time ladies!
Always check with your health care practitioner before consuming a supplement during pregnancy. Most of us know excess caffeine during pregnancy is a no-no but the exact recommendations on how much you can have varies depending on who you ask. So be sure not to go overboard using green tea, coffee or lots of chocolate in your smoothies. And consuming too many calories can lead to gaining too much weight which puts you and your baby at risk. If you do have a sweet tooth, try to satisfy it with a sweet food that actually has some nutrients in it..
Like a fruit smoothie! Contact your health-care provider immediately if you suspect that you have a medical problem. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition.
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Huperzine A - Supports mental alertness and focus through improved cognitive function. Product details Product Dimensions: Currently, item can be shipped only within the U. This item is not eligible for international shipping. Related Video Shorts 0 Upload your video. Important information Legal Disclaimer Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.
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