today i would like to share a good possibility to boost your nutritional intake with a smoothie not only while being pregnant. apparat from the fact that a pregnant body is going through numerous physical and hormonal changes, it also demands a handful of more energy and nutrition to create a new life. although the old adage of “eating for two” isn’t entirely correct, you do require more micronutrients and macronutrients to support you and your baby. it is known that especially iron, folic acid, magnesium, and calcium are essential. the way you nourish your body will affect your health and your baby’s. most pregnant women can meet these increased nutritional needs by choosing a diet that includes a variety of healthy foods. in the following post i share some quick recipes for nutritional rich smoothies to boost your energy and nutritional intake. if you want to know more about green smoothies you can also check out a previous article I wrote here.
green smoothie
- 1 handfull spinach
- 10-15 grapes
- 1/2 pomegranate
- 1 apple
- 1 kiwifruit
- 1 cup of carrot juice
- 1tsp of flaxseeds
in this green smoothie you can find numerous good nutrition. spinach is a good iron source. kiwifruit is a good vitamin c source which helps to absorb this iron better. folic acid is in spinach and in grapes. pomegranate contains vitamin c and also vitamin b.
magnesium rich smoothie
- 1 banana
- 2 tbsp raw cacao powder
- 1 tsp chia seeds
- 1 cup plant-based milk of choice
- 1 tbsp spirulina powder (optional)
bananas and cacao are magnesium sources, but also chia seeds contain a higher amount of magnesium and calcium. in spirulina you can find it all, as it is a real superfood!
red iron boosting smoothie
- 1 small beetroot peeled
- 1 apple
- 1 clementine pealed
- 1 cup grape juice
- 1tsp flexseed oil
- 1 tsp lemon juice
the demand of iron in pregnancy is 100% more. that means you really need to have a good source. beetroot is full of this. the apple and clementine is delivering the vitamin c to absorb it. flexseed oil is rich in omega3.
just stir up everything in a blender and enjoy your drink – so easy! if you want to take it with you just fill it in a bottle. have you found a yummy combination for a smoothie? please let me know and share a comment 🙂