Here is a list of nutrients essential for pregnancy and breastfeeding:

Essential fatty acids (EFAs):  Oily fish, flaxseed (linseed) and flaxseed oil.

Calcium: Low-fat dairy products, canned sardines and salmon (eaten with the bones), dried fruit, green leafy vegetables.

Iron:  Red meat (but not liver), beans and lentils, dried fruit, green vegetables.

Zinc:  Meat, fish, chicken, eggs and dairy products – vegan sources include bread and cereals, green leafy vegetables.

Folate (the natural form of folic acid, found in food):Fruit, dark-green leafy vegetables, brown rice and wholegrains – plus take a folic acid supplement.

 B-Vitamins:  Low-fat milk and other low-fat dairy products, meat, bread and cereals, yeast extract.

 Vitamin C: Blackcurrants, strawberries, kiwi fruits, citrus fruits, peppers, green vegetables.

 Vitamin D:  Mainly the effect of sunlight on the skin – dietary sources include spreads, eggs, oily fish.

Fibre:  Whole grains, beans and lentils, fruits and vegetables.

Visit this site for the best minerals to use for pregnancy and breastfeeding.

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Dr Graham Duck

Health Practitioner