Your Guide to Fall Farmers Markets during Pregnancy

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We love fresh produce and fall is the perfect time to swing by your local farmer’s market and pick up some nutrient dense veggies and fruits that will support a healthy pregnancy.  Here is why each of the nutrients are great additions to your diet, especially while pregnant!

  • Calcium: Baby needs calcium to build those nervous, muscular and circulatory systems. Not to mention, expecting moms need extra calcium too! Broccoli and dark leafy greens are a great source of calcium.
  • Fiber: It is recommended that expecting moms increase their consumption of fiber to 25 grams. Fiber helps reduce constipation and high blood pressure while keeping you fuller longer. Some studies even suggest fiber can reduce the risk of preeclampsia.
  • Folic Acid: This water-soluble B-Vitamin is essential for cell growth and overall development. You can find folic acid in leafy green vegetables, oranges, and enriched grains.  This vitamin is not only important for baby’s tissue development but has also been shown to prevent spina bifida (neural tube defects)!
  • Iron: An expectant woman’s need for iron doubles during pregnancy.  Iron is an important component of hemoglobin, which ensures the body is carrying enough oxygen to the placenta.
  • Omega-3’s: These essential fatty acids foster baby’s brain, nerve, and eye tissue development.  Fish is a good source of omega-3’s but be careful not to eat fish that’s high in mercury.
  • Potassium: Just think of potassium as a bodyguard for your baby’s growing heart!
  • Vitamin A: It is recommended that you increase your consumption of Vitamin A by 40%.  Vitamin A supports the development of most major organs and your baby’s circulatory, respiratory, and central nervous system.
  • Vitamin B6: Wow, not only does this vitamin help absorb protein and fat it also is said to reduce nausea. Now that’s a vitamin we can get behind!
  • Vitamin C: This vitamin is known to protect our immune systems and it also is essential for absorbing calcium.
  • Vitamin D: This vitamin works with calcium to aid in baby’s bone and teeth development.  While you can get this vitamin through sunlight it can be difficult to get the recommended 600 IUs of this vitamin during the winter! You can find Vitamin D naturally occuring in fatty fish like salmon, tuna, and mackeral.  
  • Vitamin E: This vitamin helps protect cell membranes from damage, which is essential during pregnancy.
  • Vitamin K: This vitamin is essential for growing strong bones, and fighting heart disease.

Here are some powerhouse foods we recommend you pick up this Fall at your farmer’s market:

  • Apples: Vitamin C, Fiber
  • Asparagus: Folic acid, iron, vitamins A, C and K
  • Broccoli: Fiber, folic acid, potassium, vitamins A, C, and K
  • Carrots: Fiber, potassium, vitamins A, C and K. Make sure to clean them well as they grow in the ground and are more susceptible to bacteria like Listeria.
  • Cucumber: Potassium, Vitamins C and K
  • Kale: Iron, calcium, folic acid, Vitamin C
  • Pears: Fiber, Vitamin CPotatoes: Fiber, potassium, Vitamins B6 and C
  • Pumpkin: Folate, iron, fiber, potassium, Vitamins A, B6, and C (As if we need an excuse to eat pumpkin pie!)
  • Spinach: Calcium, folate, iron, Vitamins A, E and K
  • Squash: Calcium, folate, Vitamins A, C, E
Food Pregnancy Tips

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