I believe that your body will tell you what it needs or which vitamins and minerals are missing, this is achieved through cravings. Strange non food cravings can be a sign of a Magnesium, Iron and Zink deficiency (sometimes you can see white spots or ridges on your finger nails). NEVER take unprescribed iron supplements without your Doctors approval.
Folic acid is important because it works with Vit B12 that is critical to cell division and DNA synthesis. It is essential for the development of the nervous system of a foetus (difficiencies have been linked to birth defects)
Without Follic acid deficiency can cause poor growth, diarrhoea, anaemia, gingivitis, and abnormal smears in women.
Follic acid can be found in may foods like kidney beans, and various other beans. Asparagus, lentils, walnuts, spinach, kale, various greens, peanuts, broccoli, Barley, Split Peas, Whole wheat cereals, Brussel sprouts, Almonds, Oatmeal, Cabbage, Dried Figs, Avocado, Green beans, corn, coconuts, mushrooms, Pecans, Dates, Blackberries, oranges.
To keep your body in optimum condition for growing a baby, strive to eat a rainbow throughout your daily menu. Many colourful fruit and veggies carry a multitude of various vitamins. It's also important to avoid processed foods, vitamins and minerals that could have been in the food is stripped away and replaced with a huge amount of salt, which helps preserve the food but creates so much damage. Also eat a helping of Beef, chicken, turkey, pork, fish, lamb, along with some diary products.
For example
Blueberries contain anti oxidents called flavonoids, Vit C, Fibre, Manganese, vit E and riboflavin - this means that they can assist with motor skills and concentration, vision, constipation and urinary tract infections. (Cranberries fall in the same category)
Apples (mostly the skin) contain Vit C, Pectin, Fibres, potassium etc - this means that apples can reduce the risk of heart desease, cancer, asthma, type 2 diabetes, high cholesterol.
Avocados contain monounsaturated fatty acids, potassium, Vitamins E, B, Fiber - this means that Avo's can assist to lower cholesterol.
Bananas contain potassium, Vit B6, Vit C, Fiber, Riboflavin, Magnesium, biotin and carbs. This means that bananas are good for heart function and fluid balance, hypertension and stroke.
Grapes are similar to other berries. The stronger the colour the higher the concentration of flavonoids.
If you want to know more about the contents of other fruit and veg, please let me know so that I can post.
I have some useful websites listed below that hold excellent information to start you on your journey to a healthy freedom.
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