Nutrients to consider for the third trimester.

Photography Fromrenaewithlove - Hearsons Cove, Dampier.

The nutritional needs of a baby reach their peak during this time of rapid growth during the 3rd trimester. This trimester still calls for higher levels of iron as well as protein. They are crucial to maintain increased blood volume, the growth and cellular development of your baby and a healthy placenta. 

Other important nutrients for this trimester include: 

Calcium 

Food sources: Broccoli, spinach, kale, almonds, sesame seeds, Brazil nuts, sardines, salmon, organic yogurt, milk kefir.

During this trimester your baby's bones become denser and more developed, and extra calcium becomes a key nutrient to consider in your regime.

Vitamin D 

Food sources: Herring, salmon, sardines, pasture raised eggs yolk and safe sun exposure.

Vitamin D is an essential fat-soluble vitamin and a key modulator of calcium metabolism. Because calcium demands increase in the third trimester of pregnancy, vitamin D status becomes crucial for maternal health, fetal skeletal growth, and optimal maternal and fetal outcomes. The "Dminder App" provides an ideal time for Vitamin D exposure while preventing burning based on your location.

Vitamin K2 

Food sources: Sauerkraut, natto, pasture raised egg yolk, grass-fed butter, chicken, beef.

Vitamin K2 assists in the transmitting of calcium and vitamin D for baby's skeletal development. Vitamin K also it helps during labour and post-childbirth.

Omega 3s 

Food sources: Fatty fish such as mackerel or salmon.

Essential fatty acids like omega-3 play the biggest role in the third trimester for many reasons. Healthy fats are imperative to the development for your baby's brain, which is made up of 60% fat, specifically DHA. Women who consume omega 3's, specifically EPA, in late pregnancy are at lower risk of postpartum depression. Healthy fats help add protective padding to your baby, and they contribute to additional maternal stores in preparation.

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.