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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
            • Prunus serotina
            • Ptychopetalum
            • Rehmannia glutinosa
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    Top 10 Superfoods for a Vegan Pregnancy

    Vivien Allred 13 February 2018
    Health
    Superfoods
    Avocado, nuts, seeds, vegetables

    Planned and executed correctly, a vegan diet can provide enough of the building blocks, vitamins and minerals necessary for a healthy pregnancy. The majority of nutrients that are in higher demand during pregnancy, are the same nutrients that a vegan diet can tend to be lacking in. These are vitamin B12, vitamin D, calcium, iron, iodine, omega 3 and zinc.

    You may have been warned about all the foods you need to avoid during pregnancy, but this article will share with you the top 10 superfoods you can eat safely, in order to make sure your meeting your nutritional needs.

    1. Avocado

    Rich in essential fats, folate, potassium, antioxidants and fibre, avocadoes are an amazing food to consume, not just during pregnancy, but for most of the population!

    One study in 2016 claimed that “avocados are a unique, nutrient-rich, plant-based food that contain many of the critical nutrients needed for foetal and infant health and development.” (2)

    You can enjoy smashed avocado with cracked black pepper on toast for breakfast.

    2. Quinoa

    Quinoa is one of only a few plant foods that are considered a complete protein -containing all nine essential amino acids. These are amino acids that our bodies cannot produce and therefore, need to consume. Other pregnancy supporting nutrients found in quinoa are zinc, iron, B1, B2, B3, B6, folate, magnesium, potassium and calcium.

    You can use quinoa as an alternative to oats. Try out quinoa porridge, made with coconut milk and cinnamon!

    3. Berries

    Berries are among some of the healthiest foods on the planet! This is in part due to their impressive antioxidant profile, which are important molecules that help to combat free radical damage in the body.

    They are also rich in vitamin C, which is necessary for the production of collagen, a structural protein that's a component of cartilage, tendons, bones and the skin of you and your baby.

    As vitamin C supplements aren’t usually recommended during pregnancy, you can reach your daily needs through consuming a diet rich in fresh vegetables and fruits, especially berries. (5)

    Add frozen berries to your smoothies!

    4. Chia seeds

    Omega-3 fatty acids are essential and can only be obtained from the diet. As the highest source of omega 3 fats are from fish and seafood, vegan mothers need to consume plant sources such as chia seeds, walnuts, flax and hemp seed. Pregnant women have an increased need, as omega 3’s (especially DHA) are necessary for foetal brain and central nervous system development and may also be important for the timing of gestation and birth weight. (4)

    Why not try making a chia seed pudding for breakfast or a snack.

    5. Sea vegetables

    Seaweeds such as dulse, kombu and nori are very rich sources of minerals, especially iodine, which is important for child development and thyroid function. Low thyroid function can affect an infant’s development and in mothers, can contribute to feelings of fatigue and low mood post-partum.(7)

    I recommend you consume sea vegetables 2-3 times per week, in order to ensure your getting enough iodine in your diet. Try using seaweed flakes to add a savoury, ‘umami’ twist to your meals.

    6. Dried apricots

    Dried apricots are a great food for pregnant and new mothers, that I often recommend to clients. They provide natural sugars can help give our energy levels a boost and are also a good source of non-heme iron. Iron deficiency is a global nutritional problem affecting up to 52% of pregnant women, with many of these women being asymptomatic.

    They are also rich in soluble fibre will can help to prevent and alleviate constipation. Addressing constipation and ensuring our digestive system is working efficiently can help to lower blood pressure, potentially reducing the risk for pre-eclampsia.(1)

    Always go for un-sulphured dried apricots (they should be brown, not bright orange!) Add chopped apricots to a homemade trail mix, which includes dark chocolate chips, coconut flakes and mixed nuts.

    7. Spirulina

    Despite its numerous sources, women have difficulty maintaining iron balance through diet alone. When you are pregnant, you need more iron to support the increased maternal red blood cell mass.(6) The high concentration of protein and iron also makes it ideal during pregnancy, and at times where nutrient demands are high. Its nutrient content is impressive and is unlike that of any other single grain, herb or plant!

    Contrary to many claims, spirulina is not a good source of vitamin B12. While it does contain a form of B12, it is ‘pseudo-vitamin’ or ‘analogue’ form which is not absorbable or effective in humans.(3)

    It doesn’t taste great, so masking the flavour in a smoothie is the best option!

    8. Nuts/seeds

    Raw nuts (unroasted and unsalted) are very mineral rich and contain certain unsaturated fats, which can help to support our cardiovascular system, inflammation levels and hormone balance. Almonds and sesame seeds in particular are great non-dairy sources of calcium. Calcium is a major component of bone; therefore large quantities are required in pregnancy for the building of foetal tissues, especially in the third trimester.

    Cashew nuts and pumpkin seeds are rich in zinc, which is needed for cell division, tissue growth and supporting normal development of your baby.  Pregnant and lactating women have increased requirements for zinc and thus, are at increased risk of zinc depletion.

    Enjoy nut and seed butters on fruit or vegetable sticks.             

    9. Dark green leafy vegetables

    Vegetables such as kale, spinach, rocket, cabbage, pak choi and swiss chard are high in anti-oxidants and vitamin B9, also known as folate. Folate helps prevent neural tube defects in utero and also plays an important role in the production of red blood cells.

    Consuming these plants alongside some vitamin C rich foods, such as red peppers or a squeeze of lemon, can also boost the absorption of the non heme iron present in dark, leafy greens.(5)

    10. Beans/legumes

    These plant proteins are rich in fibre, folate and iron and should regularly consumed on a vegan diet. The protein and fibre found in beans and legumes can help to curb cravings, keep you satiated, prevent constipation and stabilise blood sugar. (8) Imbalanced blood sugar levels can contribute to symptoms such as nausea, morning sickness, fatigue and moodiness during pregnancy. (1)

    Try batch cooking recipes such as bean chilli or lentil dahl for quick and tasty meals when your short on time.

    Some other things to be aware of regarding a vegan pregnancy...

    The idea of “eating for two” is not really true- some researchers believe that excessive weight gain during pregnancy can actually contribute to a more difficult birth and other health complications. You only need around 100-300 extra calories per day!

    Vitamin D is very difficult to obtain from a vegan diet, therefore pregnant women should spend time outdoors in sun light (without burning) or take a vegan D3 supplement if necessary.  

    Sources:

    1. Anderson, J.W. ‘Health benefits of dietary fibre’ (2009) Available at: https://escholarship.org/uc/item/8d0680bq

    2. Comerford, K.B. et al (2016) ‘The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation’. Available at: http://www.mdpi.com/2072-6643/8/5/313/htm

    3. Deng R, Chow T-J. Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. Cardiovascular therapeutics. 2010;28(4):e33-e45. doi:10.1111/j.1755-5922.2010.00200.x. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907180/

    4. Greenberg, J.A. Bell, S.J, Ausdal, W.V. ‘Omega-3 Fatty Acid Supplementation During Pregnancy’. Reviews in Obstetrics and Gynecology. 2008;1(4):162-169. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

    5. Linus Pauling Institute (2014) ‘Vitamin C’. Available at: http://lpi.oregonstate.edu/mic/vitamins/vitamin-C .

    6. Abu-Ouf, N.M, Jan. M,M. The impact of maternal iron deficiency and iron deficiency anemia on child’s health. Saudi Medical Journal. 2015;36(2):146-149. doi:10.15537/smj.2015.2.10289. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375689/

    7. Chung HR. Iodine and thyroid function. Annals of Pediatric Endocrinology & Metabolism. 2014;19(1):8-12. doi:10.6065/apem.2014.19.1.8. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049553/

    8. Sajjadi F, Gharipour M, Mohammadifard N, Nouri F, Maghroun M, Alikhasi H. Relationship between legumes consumption and metabolic syndrome: Findings of the Isfahan Healthy Heart Program. ARYA Atherosclerosis. 2014;10(1):18-24. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4063515/

    9.Langley, Stephen. (2015) ‘The Naturopathy Workbook’. 4th Edition.

    10. Osiecki, Henry. (2014) ‘The Nutrient Bible’. 9th edition.

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    Vivien Allred
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    Vivien Allred

    Vivien Allred (Dip Nut CNM, mBANT , CNHC) studied to become a Naturopathic Nutritional Therapist after struggling with her own health issues during early adulthood. She is passionate about her work with women struggling with hormone imbalances and digestive issues, educating them about the healing properties of food and natural remedies. You can find out more about her work at www.vivanaturalhealth.co.uk

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