Healthiest Foods for Pregnancy: 2nd trimester: BASIL

00Angela00

Basil is everybody's favorite herb. It's not just a delicious and indispensable ingredient in Italian dishes and homemade salad dressings. It's packed with nutrients for you and your growing baby.

BASIL AT A GLANCE
Serving Side: 1 ounce
Calories: 6
Saturated Fat: 0 g
Protein: 0 g
Fiber: 0 g
Calcium: 5%
Vitamin A: 30%
Vitamin C: 8%
Iron: 5%

* Basil contains every major nutrient you need during your pregnancy. This anise-flavored herb is packed with iron, calcium, and folate, nutrients most women of child-bearing age don't consume enough of.

* Iron is vital for keeping your energy levels up, and anemia caused by low iron levels can appear in your second trimester (remember, your body's making all that new blood), so it's especially important to get plenty of iron now.

* We all know how important it is to consume a calcium-rich diet for strong bones and teeth, but it's even more essential during pregnancy. Your baby has 300 bones to build and grow! Fresh and flavorful basil pesto on your whole-wheat pasta contains 50 mg of calcium to help your baby's bones grow.

* Folate, a B vitamin best known for its ability to prevent neural-tube defects, is vital for many processes in your growing baby, including cell growth and division. Basil is also a great source of folate, offering about 20 mcg per ounce.

* Fresh basil is also a good source of protein, vitamin E, riboflavin, and niacin, and it's a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, magnesium, phosphorus, potassium, zinc, copper, and manganese.

* Basil leaves also contain flavonoids which are health-protective plant compounds. They act as antioxidants, helping keep your body free of damage caused by free radicals and freeing up your energy for baby-making tasks.

TASTY TIPS
Want to get more basil bang for your buck? enjoy the fresh spicy leaves in a caprese salad. It's best with flavorful, ripe tomatoes (I like heirloom tomatoes for a real blast of flavor), fresh mozzarella or bocconcini (the white kind sold in balls), and fruity extra-virgin olive oil. And it's not only yummy, it's super-easy to put together and rich enough to make a satisfying lunch all by itself. Here's what you do: Line your salad plate with buttery lettuce leaves (like Boston or Bibb lettuce). Then reace a circle of alternative half-sliced tomato, mozzarella, and basil leaves, fanning them on top of each other. (If you want, you can put a whole slice of tomato over the hole in the center of the circle, top it with a slice of mozzarella, and lay a big, beautiful basil leaf on top.) Drizzle olive oil (and balsamic vinegar if you like) over the salad, add a sprinkling of salt (you need that iodine), and enjoy!

1st Trimester:
ALMONDS: http://www.myfitnesspal.com/topics/show/510244-healthiest-foods-for-pregnancy-1st-trimester-almonds

2nd Trimester:
ANCHOVIES: http://www.myfitnesspal.com/topics/show/510297-healthiest-foods-for-pregnancy-2nd-trimester-anchovies

3rd Trimester:
BLACK BEANS: http://www.myfitnesspal.com/topics/show/510247-healthiest-foods-for-pregnancy-3rd-trimester-black-beans