Leafy green vegetables, such as spinach, collard greens, kale, Brussels sprouts and peas, pack a nutritious punch. With all the nutrients that become extra important during pregnancy, it only makes sense to turn to a family of vegetables that provide great benefits.
What do leafy greens help you out with?
- Strong bones, strong baby: The thing about calcium during pregnancy is that your body is pretty clear on its priorities – the baby will get as much calcium as necessary, even if you’re not getting enough in your diet. Your body will fill the gap by tapping into your bones. While they won’t meet all of your calcium needs, leafy green vegetables, as part of a balanced diet, are another good source of calcium.
- The common cold: Having a cold is no fun, especially during pregnancy. You can help keep your immune system healthy and robust enough to fight off little viruses with some healthy, vitamin C-packed leafy greens. Leafy green vegetables contain vitamin A, which is good for the immune system. The combination of the two can mean that even if you do happen to get sick, your body is better able to fight off illness and get healthy again faster.
- More heavy-duty health benefits: Leafy green vegetables are rich in antioxidants, like carotenoids, which could help reduce the risk of certain types of cancer, such as breast, skin, stomach, and lung cancer. So, incorporating healthier options during pregnancy is a good investment in your overall health.
- Fights anemia: Aside from leaving you feeling tired and weak, low iron levels or anemia during pregnancy can also impact your immune system and leave you more vulnerable to illness. Many green leafy vegetables are rich in iron and they also have vitamin C, which allows your body to absorb iron better. While raw, it can be hard for your body to absorb iron in leafy greens, but cooking them up breaks down those barriers, and increases how much valuable iron you get per serving.
- Fiber-licious: Leafy greens are rich in fiber that can help keep your digestive system running smoothly, even through all of the changes your body faces during pregnancy.
- Finding folate: Folate, the naturally occurring cousin of the folic acid your prenatal vitamin may be fortified with, is an important part of your baby’s brain development. Folate, which occurs naturally in leafy greens, comes packaged with micronutrients that may have additional health benefits that haven’t been fully explored.
Wondering which leafy greens to add to your shopping basket?
- Arugula, bok choy, Brussels sprouts, collard greens, kale, watercress: These greens are part of the cruciferous family, which includes members of the mustard family. Though these veggies all look and grow differently, they all have very similar nutritional benefits and even have anti-inflammatory properties! Dark green cruciferous veggies are a great source of folate and vitamin K. They also are a good source of vitamins A and C. Other veggies that are in the cruciferous family include cauliflower, broccoli, dandelion greens, radishes, turnips, and more!
- Spinach: A very versatile and nutrient-packed leafy green. This veggie is not only high in fiber (most of the carbs in spinach are actually fiber), but it’s also high in many vitamins and minerals. Spinach is an excellent source of vitamins A, C, and K. It’s also high in folate, iron, and calcium. And even though it seems impossible for it to pack any more goodness — spinach also contains potassium, magnesium, and vitamins B6 (pyridoxine) and E. Like other veggies, spinach contains phytochemicals that may improve eye health and lower inflammation.
- Lettuce (Iceberg, Butterhead, Green Lettuce/Loose-Leaf, and Romaine): Many people pass over plain green lettuce, but green lettuce varieties are a great choice for those who are just starting their veggie journey, don’t like strong flavors of veggies, and for those looking for veggies that are a little bit easier to digest. Lettuce is mainly made up of water (94-95% is water), so it’s super hydrating! Despite its high water content, it’s still an excellent source of vitamins, minerals, and phytochemicals. Generally, these lettuce varieties are a great source of folate, vitamins A and K. They also may help lower inflammation and support healthy eyes. So much for “boring” lettuce!
Now, this doesn’t mean leafy greens need to take over your life. But letting them grow into the cracks of your diet could have more positive effects than you ever expected.
Sources
- Mary Murphy, et al. “Associations of consumption of fruits and vegetables during pregnancy with infant birth weight or small for gestational age births: a systematic review of the literature.” Int J Womens Health. 6:899-912. 2012. Web.
- “Ch. 17: Nutrition During Pregnancy.” ACOG. American College of Obstetricians and Gynecologists, Apr 2015. Web.
