Nutrition Advice for Your Third Trimester

Your baby’s growth rate will be at its highest during your third trimester. At this stage, your baby’s eyes start opening and later on detect light, breathing begins and many vital minerals are absorbed from the intestinal tract. Nutrition in these last months is as important as ever, so make sure to include these essential vitamins and minerals in your diet.

1. Vitamin K

Vitamin K plays an important role in blood coagulation and it helps prevent loosing too much blood during labour. Foods rich in Vitamin K are bananas, prunes, potato skins, Brussels sprouts and cabbage.

2. Vitamin E

Vitamin E is recommended for overall maternal health and for your baby’s development. You will find it in nuts such as almonds and pine nuts and in spinach and green olives. Eating the nuts in their raw form is the healthiest option. Another excellent benefit of Vitamin E is that it helps minimise and heal stretch marks.

3. Vitamin D & Calcium

Calcium complemented by Vitamin D support the calcification of your baby’s bones and prevents forgetfulness in expecting mothers. Spending time in the sunlight is the easiest way for Vitamin D intake, as the human body can synthesize Vitamin D from sun exposure. Calcium-rich foods include dairy products, tofu, sesame seeds, almonds and Brazil nuts. During rainy weather, try including mushrooms and fatty fish like Mackerel and Salmon in your diet for a sufficient intake of Vitamin D.

4. Iron

Iron keeps you energy levels up and minimizes the effects of blood loss during childbirth. There are two types of iron you can absorb from food: heme iron, which is found in meat, and non heme iron, found in vegetables. Heme iron is more easily absorbed that the iron found in vegetables. Rich sources are red meat and poultry. Dark chocolate, pumpkin seeds, apricots and tomatoes are not only iron-rich, but contain other essential vitamins and minerals as well.

Try to keep your diet varied, yet keep in mind that it is recommended to not mix heme iron sources with non-heme iron sources in one meal, as the amount of each type of iron absorbed is reduced and thus total absorption is not maximized.