Green leafy vegetables are an important source of vitamins and minerals that no pregnant mom can afford to leave out in her daily diet. If you’re one of those who just can’t seem to get enough of these luscious greens through your regular meals, it’s time to take the initiative and seek out other ways to incorporate them into your diet. We say, drink them!
Downing a plate of healthy greens, be it a salad or a dish to eat with rice, isn’t everyone’s idea of an appealing meal. Still, get them in you must! How about getting out your trusty blender or smoothie maker and let the machine do the hard work – while you just slurp on the tasty results! Green smoothies are a convenient way to get in your daily greens, and just look what they have to offer, in terms of nutrients!
Fiber
Dietary fiber is needed to keep bowel movements regular and during pregnancy, as well as lowering the blood pressure. It essentially keeps you healthy which is a good thing for the baby and you. All greens are generally rich sources of fiber.
Iron
Iron is needed to keep your blood healthy, and it also helps to boost your immune system, keeping your baby and you healthy throughout your pregnancy.
Leafy greens such as spinach and swiss chard are packed with iron.
Calcium
Calcium helps create healthy bones and a healthy heart, and unborn babies need calcium to develop and grow. Non-dairy sources of calcium include greens such as kale, broccoli and collard leaves.
Magnesium
Magnesium is necessary for tissue growth and repair, and it’s important to get sufficient amounts of this nutrient during one’s pregnancy.
Most leafy greens contain magnesium.
Coconut Water
Adding coconut water to your green smoothies not only makes it taste great, but it also adds to the magnesium and potassium content too.
Potassium
Potassium helps to maintain electrolyte balance, sends nerve impulses, helps muscles to contract and helps to capitalize on potential energy from fats, proteins, and carbohydrates. Just like coconut water, leafy greens are also rich in potassium.
Folate
Getting a good dose of folate is especially important before conception and also during the earliest stages of pregnancy. While folic acid supplements (synthetic form of folate) is highly recommended for childbearing and pregnant women), folate itself can be found in decent amounts in green leafy greens such as spinach and mustard leaves (sawi).
Protein
Protein is important for your baby’s development, especially during the 2nd and 3rd trimester. It is not only the building blocks of the body’s cells, it’s also an important nutrient that supports the development of the heart as well.
Leafy greens such as lettuce, broccoli, kale, purslane, spinach are all good sources of protein.
Vitamin B6
Vitamin B6 helps create new red blood cells and antibodies in fetuses and aids in healthy brain development too.
Spinach and turnip greens are good sources of Vitamin B6.
Ingredients you’ll need for the best green smoothies
Greens: Kale, Spinach, Collards, Beet Greens, Chard (without stalk), Baby Bok Choy, Fresh herbs
Fruit: Mango, Banana, Peach, Berries, Pear, Apple, Oranges, Pineapple
Liquid: Coconut water, almond milk, soy milk
Additions: Fresh Ginger and Turmeric, Cinnamon, Chia Seeds, Hemp Seeds, Flax Seeds, Coconut Oil, Spirulina, Green Powder
Try these!
Tropical Garden
Ingredients:
- ½ cup Kale or broccoli, chopped
- 1 cup fresh baby spinach
- ½ cup pineapple, diced
- ½ cup mango/banana
- 1 cup coconut water
- Juice of one lime
- 1 tsp Spirulina powder
Method:
- Place all ingredients in a high-speed blender. Place the heavier, more liquid contents, such as the pineapples and the mango at the bottom.
- Blend until smooth and silky. Add more coconut water if needed.
The Green And The Sweet
Ingredients:
- 2 cups of kale
- 2 cups spinach
- 1 granny smith apple (preferably organic), cut up
- Juice of 1 lime or half a lemon
- ½ cup orange juice
- 2 teaspoons fresh grated ginger
- 1/3 cup chopped banana
Method:
Combine all ingredients into a high-power blender and blend till smooth.
Ice-ice Kale
Ingredients:
- A small bunch of fresh kale
- 1 banana
- ½ cup red grapes
- 1 tsp vanilla extract
- 1 tsp cinnamon
- ½ cup ice
- ½ cup plain greek yogurt
- ½ cup water or coconut water (or until the consistency is reached)
Method:
Combine all ingredients in a blender or smoothie maker and blend till smooth.
