Cures from food

Almonds
Rich in protein, zinc, calcium, magnesium, potassium, phosphorus, vitamin E and antioxidants.
Food for the brain,heart, nervous system, digestion and blood pressure.

Asian greens
A great source of folate, antioxidant-rich, no fat, high in fibre, calcium, beta-carotene, potassium and vitamin C.

Apricots
Fresh or dried, a high source of dietary fibre and low GI. Relieve constipation and balance the nervous system. Contain vitamins A, B and C, iron, potassium and magnesium.

Avocados
Rich in omega 3 and essential amino acids. Also contains vitamins B6, C, K and folate. Use as a spread instead of butter.

Bananas
A convenient snack and rich in iodine, iron, zinc, potassium and folate, as well as vitamins A, B and E. Good for
treating diarrhoea.

Blueberries
One of the best antioxidant food sources you can eat; very rich in vitamin C, with half a punnet supplying the recommended daily requirement. A good source of fibre, vitamins B6 and E, potassium and bioflavonoids that assist in absorption of other fruits. Great for eyesight, healthy kidneys, strong blood capillaries and diarrhoea. Eat half a cup
every day.

Brazil nuts
An excellent source of selenium for assisting with fertility. They also contain protein, fibre, essential fatty acids, calcium, zinc and B vitamins.

Carrots
Rich in beta-carotene for good eyesight, they also treat heartburn, constipation and flatulence and are good for circulation, immunity, skin, hair and nails. One of the few vegetables that is more nutritious when cooked. Raw carrots inhibit activity of listeria by reducing the risk of food poisoning.

Cheese (hard block varieties, especially parmesan and tasty)
Excellent source of protein, calcium, magnesium, zinc and vitamins D and A. High in saturated fat, so eat in moderation.

Chickpeas and lentils
Highly nutritious, great for digestion, hypertension and diabetes. Low in fat, high in protein and fibre, a low-GI carbohydrate that contains iron, calcium, magnesium, zinc, B vitamins and essential fatty acids.

Dairy products˜low fat
(milk and yoghurt best sources)
Most absorbable source of calcium and contain all essential amino acids. Good source of protein. Milk is almost a complete food. Yoghurt aids digestion. Both are rich in magnesium, phosphorus, potassium and vitamins A, B and D. Hard cheeses are recommended during pregnancy.

Dark green vegetables
(broccoli, spinach, rocket)
An excellent source of folate, calcium and vitamin C. Low in fat, rich in fibre and a useful source of beta-carotene,
iron, magnesium and potassium. Use minimal water when cooking to retain nutritional value.

Dried fruit
Contain vitamins A, B3 and C, calcium, iron, phosphorus and potassium. Great high-fibre snack, especially prunes, dried apricots and pears.

Eggs
Nature’s own vitamin capsule and close to being a complete food. Higher in protein than chicken.
A great source of iodine, omega 3, zinc and vitamin D, as well as folate, iron, calcium, selenium, phosphorus, potassium and vitamin A.

Fennel
Well-known for its healing powers. Aids nausea, vomiting, bloating, stomach cramps and digestion and prevents flatulence. Seeds are the riches source of the plant.

Flaxseed oil
Rich in omega 3 and other essential fatty acids. Contains protein, fibre, calcium, vitamins B1, B3 and B6, magnesium, selenium and potassium. Aids constipation. Do not cook as it can turn rancid. Use in salad dressings, over steamed vegetables or sprinkle on yoghurt or cereal. Store in the refrigerator.

Garlic
Antibacterial and healing properties. Strengthens immune system, good for blood circulation, colds and flu
and general good health.

Ginger
Remedy for nausea and digestion troubles. Boosts circulation, metabolism and energy. Contains calcium, vitamin B5, magnesium, zinc and potassium.

Herbs (fresh)
Packed with protein, fibre, antioxidants, folate, iron, beta-carotene, calcium, vitamins A, B2, C and K, magnesium, phosphorus and potassium. The healthiest way to flavour foods, especially parsley, basil, mint and rosemary.

Lean meat
(beef, lamb and chicken)
Most absorbable source of iron, containing all essential amino acids. A great source of protein, zinc and vitamin B12.

Oats
The wonder grain. Highly nutritious, a great alternative to wheat and a wise breakfast option. A low-GI complex carbohydrate, and high in fibre, protein and essential fatty acids.

Also a good source of calcium, magnesium, potassium and folate. Vital to a healthy nervous system and useful for treating diabetes and mild depression.

Pears
A fabulous food for pregnancy. Calms the digestive system, cleanses, heals and is a good aid for constipation. They are also low GI.

Seafood
(salmon, mussels, canned sardines and tuna)
Important food source during pregnancy. Has the lowest level of saturated fat of all animal proteins.

Good source of zinc, iodine, omega 3 and vitamin B12. Also contains iron, calcium, vitamin B, potassium and phosphorus.

Sesame seeds

Very rich source of calcium, protein, vitamin E and fibre.
Good for the liver, kidneys, circulation and fatigue.

Sunflower seeds
Rich in omega 3 and dietary fibre, with traces of folate, iron, zinc, calcium, magnesium and selenium.

Tofu
The only non-animal source of complete protein. Low in saturated fat and free of cholesterol. Great source of iron, calcium, magnesium, phosphorus, potassium, B-group vitamins and dietary fibre. Tofu and tofu products should be eaten in moderation (2–3 servings a week are advised).

Wheatgerm
A fantastic source of zinc. It also contains protein, fibre, folate, vitamin B6, potassium and magnesium, as well as iron, calcium and essential fatty acids. For optimal health, have a tablespoon in smoothies or on your breakfast cereal every day.

Wholegrains
One of the best sources of B-group vitamins and folate. A low-GI carbohydrate, useful source of protein and dietary fibre. Also contain calcium, magnesium, zinc, selenium and potassium.

The following herbs are not superfoods for pregnancy. They are herbs that may help relieve certain health problems.

Mint
Good for: digestion, nausea, vomiting, circulation, heart palpitations. Can relieve stomach cramps and induce sleep.

Used in:
Stir-fries, Indian dishes, salads, salsas, marinades, tea infusions; goes with lamb, tomatoes, chickpeas and yoghurt.

Nutmeg:
Good for: nausea.

Used in: fresh nutmeg grated over cooked spinach, backed pumpkin, rice puddings or desserts made with ginger and honey.

Oregano:
Good for: Ear, nose, throat and lung infections, stimulates digestion.

Used in: Italian dishes, complements fish, lamb, chicken and tomatoes; use fresh or dried.

Parsley:
Good for: Anaemia, digestion, fluid retention, constipation, poor appetite, cleansing lungs, liver function, boosting immune system, useful source of iron and vitamin A

Used in: Tabbouli, salads, soups, casseroles, juices, goes well with fish, beans, eggs, garlic, lemons, lentils, pasta; best eaten fresh.

Rosemary:
Good for: Heart, bloody clotting, digestion, relieving indigestion and wind, rich source of antioxidants.

Used in: Great with lamb, chicken, pork, bread and potatoes; use fresh rosemary when chargrilling meats to counteract cancer-causing substances.