Important nutrients to consider for the second trimester.

Photography by Fromrenaewithlove

Generally throughout the three trimesters, many nutrition recommendations remain the same. But some nutrient requirements for bubs growth and development might increase, like your iron or protein intake. 

Here are my 6 nutrient recommendations to consider for the second trimester:   

Iron 

Food sources:

Heme sources including Salmon, beef, lamb, chicken.

Non-heme sources Including lentils, quinoa, pumpkin seeds, chickpeas.

Iron becomes a key nutrient in the second trimester when blood volume increases by 40-50%. Iron is used to transport oxygen to all parts of your body and to your baby. A couple of signs of iron deficiency anemia are paleness, fatigue, weakness, and shortness of breath.

Vitamin C 

Food sources: Camu Camu powder, citrus, kale, bell pepper, broccoli, cauliflower, strawberries.

Vitamin C continues to be important in the second trimester as it increases iron absorption during this time of rapid blood volume expansion.

Protein 

Food sources: Legumes, nuts, eggs, fish, lentils, poultry, quinoa.

Protein are essentially chains of amino acids, which act as the building blocks for your body. Protein requirements vary based on your body weight, and pregnancy stage. Try to include a portion of protein at each meal and snack - especially if you're eating a lot of carbs (like pasta, bread, or rice). Protein will balance your blood sugar and prevent the levels from going too high or low.

Calcium 

Food sources: Broccoli, bok choy, Chinese cabbage, spinach, fish, nuts, seeds, cheese, Greek yoghurt.

As your baby's skeletal growth begins, it will start to tap into your muscle stores. This may lead to leg cramps, that often happen at night. Calcium is also helpful in reducing preeclampsia and may also reduce preterm birth.

Magnesium 

Food sources: Pumpkin seeds, oats, sunflower seeds, spinach, cacao powder, chai seeds, Brazinuts.

Magnesium is important for hypertension, preventing pre-eclampsia, gestational diabetes, and leg cramps. Magnesium is involved in brain cell activity, electrical properties of cell membranes, and heart cell function. It also helps to relax muscles, especially when they're cramping. Symptoms of magnesium deficiency include insomnia, muscle cramps or twitches, headaches and heart palpitations.

Selenium 

Food sources: Brazil nuts, mushroom, eggs, oats.

Selenium acts as an antioxidant and helps with thyroid metabolism. It is beneficial to make sure you're getting enough selenium before you give birth to prevent postpartum thyroiditis. Selenium helps to decrease inflammation associated with the thyroid and its antibodies. The recommended dietary intake of selenium in pregnancy is 65 micrograms per day.

Another tip is to get your iron and full blood count tested this trimester and make sure your levels are optimal, not normal! Not only may optimal iron stores prevent pre-term delivery, low birth weight, and developmental delays, but it may also play a role in preventing postpartum depression. A Naturopath can assist with you with functional pathology and interpretation.  

* Iron supplementation is only recommended on an individual basis, so it’s best to talk to your health care provider.