Healthy Eating During Pregnancy: Vitamin D

In the last six months of pregnancy, taking in 2000IU will enhance the content of your breast milk. This vitamin also keeps your bones strong and helps you absorb calcium. When vitamin D or calcium is low, your body will borrow calcium from the skeleton thereby damaging your bone health.  

• Signs of deficiency: 

  • Fatigue, bone pain, muscle weakness and cramps, and mood changes like depression. 

• Sources of Vitamin D: 

  • Cod liver oil, salmon, swordfish, tuna, sardines 

  • Beef liver, egg yolk 

  • Orange juice fortified with vitamin D 

  • Dairy and plant milks fortified with vitamin D 

  • Ultraviolet light and sunshine!