Pregnancy Diet Tips – Which Vitamins & Minerals Promote Mom & Baby Bone Health?
To promote bone health, your pregnancy diet should include the following vitamins and minerals.
Calcium: Calcium is key in the building of new bone which occurs every day of your life.
Vitamin D: Vitamin D is essential for calcium absorption.
Magnesium: Magnesium is necessary to convert vitamin D into its active form, so that calcium can be absorbed by your bones. Magnesium also helps in the process of drawing calcium out of your blood and soft tissues and back into your bones.
Vitamin C: Vitamin C is an essential building block of collagen, the structural material for bone, skin, blood vessels and other tissue.
Vitamin A: Vitamin A is an essential, fat-soluble vitamin that supports growth and remodeling of bone. Pregnant women need extra vitamin A for fetal growth and tissue maintenance.
Vitamin K: Vitamin K improves bone density. It helps plug calcium and other important minerals into your bone formation.
Omega 3: Omega 3 helps build bone density and a diet rich in omega 3 helps prevent osteoporosis.
Include these foods in your pregnancy diet plan:
Figs – Vitamin C, K & calcium
Oranges – Vitamins C & A
Spinach – Calcium, magnesium, vitamins A, C & K
Kiwi – Vitamins A, C, K, and magnesium
Salmon – Vitamin D, Omega-3
Tomato Juice – Magnesium, vitamins A & C
Kale – Vitamins A, C, K & calcium
Walnuts – Calcium, magnesium, Omega 3
Yogurt – Calcium
Artichokes – Magnesium (also high in fiber which we are sure you will appreciate J )
Asparagus – Calcium, magnesium, vitamins A, C & K
Let us know if you have any to add! We’re thinking about doing a whole series of blog posts on the different aspects of crafting an amazing pregnancy diet plan. It would be fun to swap recipes share insights. Many experts feel a healthy diet can lower your risk of developing pregnancy breakouts and acne while pregnant. Stay tuned and as always please like and share if you enjoyed this post!