Gillian McKeith's Food Bible (39 page)

Selenium:
found in herring, tuna, broccoli, garlic, Brazil nuts, dulse, and kelp.

Zinc:
found in seafood, pumpkin seeds, raw shelled hemp seeds, pumpkin seeds, whole grains, and dried fruit.

Manganese:
found in seaweed including dulse, nuts, whole grains, and legumes.

Magnesium:
found in dark leafy greens, nuts, vegetables, cooked brown rice, and sunflower seeds.

Essential fatty acids:
found in pumpkin seeds, hemp seeds, sunflower seeds, linseeds, nuts, avocados, olive oil, flax seed oil, and fish.

B complex vitamins:
found in brown rice, avocados, lentils, quinoa, pulses, sardines, eggs, spirulina, and seaweed.

Vitamin C:
found in raw fruits, especially berries, broccoli, red peppers, and sprouted seeds.

Vitamin E:
found in wheat germ, olives, avocados, nuts, and seeds.

Vitamin A (betacarotene):
found in carrots, tomatoes, cabbage, spinach, and broccoli.

Probiotic bacteria:
found in plain (unsweetened) yogurt, naturally fermented sauerkraut, and miso.

Prebiotic bacteria:
found in bananas, chicory, and artichokes.

Protein

Protein is also vital. Pregnant women need good quality, usable protein every day. White meats, eggs, nuts, legumes, green superfoods, and whole grains such as quinoa are good forms of protein. Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. These foods also have B vitamins and iron, which is important for red blood cells. Need for protein in the first term is small, but increases in the second and third terms when the baby is growing the fastest and the mother’s body is working to meet its needs.

But…excess protein consumption may tax the liver and kidneys. It leaves behind a waste of nitrogen that the body must then eliminate. Fluid imbalances can occur, causing the body to lose calcium and other valuable minerals through the urine. While you definitely need protein, do not overdo it. Moderate protein consumption, preferably from plant food sources, is recommended. These foods contain other vital nutrients.

Nutritious foods containing protein:

Wild blue-green algae

Spirulina