How Different Vitamins and Minerals Can Have an Impact On Pregnancy
We talked about this last week but we're talking about it again, and probably every week for quite some time 💖

Let’s talk about one we don't hear a ton about: vitamin e. 

Vitamin E is an essential fat-soluble antioxidant that plays a crucial role in protecting cells from oxidative damage. 

This is an important part of the vitamin E aspect, because if you look up where to find E, you might see that they say vegetable oils, which are a big no no. In fact unrefined vegetable oils are high in polyunsaturated fatty acids (PUFA), which actually deplete the body of vitamin E. 

Commercial refined vegetables oils have been stripped of vitamin E to begin with, so consumption of these products greatly increases the body's vitamin E requirements. 

There are many foods that have this fat soluble vitamin👇

🥜 Nuts and Seeds:

Almonds, sunflower seeds, and hazelnuts are excellent sources of vitamin E. Snacking on a handful of almonds or incorporating sunflower seeds into salads and yogurt can boost your vitamin E intake. Bonus for sprouted nuts!

🥦 Green Leafy Vegetables:

Spinach, Swiss chard, and kale are examples of green leafy vegetables that contain vitamin E. These can be incorporated into salads, stir-fries, or smoothies.

🐟 Fish:

Certain fish, such as salmon and rainbow trout, contain vitamin E. Including these fish in your diet not only provides vitamin E but also offers omega-3 fatty acids, which are beneficial for heart health.

🥭 Fruits:

Fruits like kiwi, mango, and blackberries contain moderate amounts of vitamin E. Enjoying a variety of fruits as part of your diet provides a range of essential nutrients, including vitamin E.

🫑 Vegetables:

Bell peppers, particularly the red variety, are a good source of vitamin E. Including a variety of colorful vegetables in your meals ensures a diverse range of nutrients.

🥜 Nut Butters:

Peanut butter and almond butter are good sources of vitamin E. Spread nut butter on whole-grain toast or use it as a dip for fruits and vegetables.

Vitamin E is a fat-soluble vitamin, so consuming it with a small amount of healthy fat can enhance absorption. 

It is also really helpful when it comes to maintaining the gut barrier function. This barrier is crucial for preventing the entry of harmful substances, such as bacteria and toxins, into the bloodstream. Vitamin E may contribute to the maintenance of gut barrier function, helping to preserve the integrity of the intestinal lining and reduce the risk of leaky gut syndrome.🤯

Join my waitlist here to get my pregnancy guide when it launches! Packed with tips, resources and food support for a healthy pregnancy. 

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Meet Leah Negrin

 
I am a bold, beautiful, sometimes timid, usually happy, essential oil, nutrition junkie. Although at 39 I feel as if I've had several careers over a lifetime (or at least sometimes when I look back at my resume that is what shines through). I've been a paralegal, an office manager, an administrative assistant, worked in commercial lending and have finally landed on nutrition.

My journey to nutrition started many years ago when my sister was diagnosed with celiac disease and food had to change for the family. From there, along my own health journey I’ve helped people not only figure out what to eat but how to do it so that it can work for them sustainably. For almost seven years I’ve been counseling people on their nutrition and weight loss journeys. 

Finally getting some sunshine in Southern California *Photo credit  Brittany Hassett 

I am knowledgeable about what purpose food serves your body and I focus on finding sustainable options when it comes to food; this also led to my love of essential oils. I had the opportunity to attend a workshop where a registered dietitian spoke about using essential oils in her practice to help her patients. I was floored. I knew that #plantsheal but I didn't realize that others in the 'conventional' medical community thought that as well!! Learning that it was possible to incorporate these magical little bottles gave me a huge sense of hope.


Alina, myself and Caitlin (oily bffs) *Photo credit Anne Negrin

 
As I learned more about these oils I was diagnosed with increased intestinal permeability or as many of us know it, leaky gut. Leaky gut has been around for quite awhile but many of us are just learning what this is or why this is even more common these days than ever before. Many issues can be related to leaky gut including autoimmune diseases. Receiving this diagnosis just led me down a path further to learn about nutrition and how to best serve my body and take care of myself.


Enjoying a vegan ice cream cone in Budapest! *Photo credit to Michelle Owen 

Since birthing our sweet baby boy at home earlier this year I’ve been incredibly passionate about helping other women too who are pregnant and new mothers with their nutrition. Eating healthy for your pregnant body and your postpartum self is a game changer for both mother and baby.

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