Nutrition Guide for Your Second Trimester

At this stage, what your baby needs most is to grow. Most expecting moms feel more energized during the second trimester and begin to put on weight. Vital systems start to develop and kicking can be felt already. Here are the most important vitamins and minerals you will need for a healthy development during your second trimester of pregnancy.

1. Vitamin E

A good balance of Vitamin E and Omega oils is healthy for you as well as for your baby. Vitamin E helps prevent and heal stretch marks, while contributing to your baby’s development. Vitamin E in excess is not recommended. Avoid taking dietary supplements and try instead nuts such as almonds and pine nuts, spinach and green olives. These vitamin-rich foods are healthiest in their raw form and will satisfy the recommended daily dose in a balanced diet.

2. Vitamin C and Zinc

Vitamin C and Zinc are both critical in aiding your immune system and preventing infections. There is also evidence that Vitamin C and Zinc can help with the development of the baby’s nervous system. Try including strawberries, kiwi and other fruits in your diet, as well as bell pepper, broccoli, lamb, dark chocolate, pumpkin seeds and peanuts. Eating one portion of peanuts per week during pregnancy reduces the chances of your child developing allergies later on. Peanuts are recommended only for those without a family history of peanut allergy.

3. Vitamin D and Calcium

During the second trimester, your baby’s bones and teeth begin to harden. Calcium with Vitamin D and magnesium are essential in the formation of bones and teeth, so make sure you spend sufficient time in sunlight and eat plenty of cheese, milk, tofu, mushrooms, sesame seeds, almonds and Brazil nuts. Complete you diet with fish like Mackerel and Tuna, which are rich in magnesium and Omega-3 fatty acids.

4. Beta-Carotene

Beta-Carotene is the most popular provitamin A, widely available in plenty of fruits and plants. Because it converts to Vitamin A within your body, it plays an important role in the development of your baby’s vision. You will find beta-Carotene in orange fruits and vegetables such as carrots, pumpkins, beetroots, mangoes and papayas. Sweet potatoes and lettuce are also a rich and healthy source. Beta-Carotene is a safe source of Vitamin A and does not have its toxic effects. It is highly recommended to not use dietary supplements of Vitamin A and to avoid consuming liver during pregnancy.