A garden for pregnancy, breastfeeding and babies

Spending time in the garden is a great way to get exercise and soak up a bit of vitamin D from the sunshine. In addition it's an opportunity to grow the foods to feed and grow your developing baby and your own body. Please see the full list of plants at the end of the post.

Tea

Raspberry leaf tea is said to help with labor by strengthening the uterus. The berries themselves also provide a delicious way to take in vitamins and minerals.

To relieve morning sickness try ginger or lemon tea.

Read more about teas here

Important foods

Protein is crucial to grow a little human and there are many foods you can eat from the garden to get more protein into your diet. These include dark leafy greens, sunflower seeds, pumpkin seeds, amaranth, artichokes, peas and beans.

For the development of baby's brain and spinal cord folates are essential. Grow and eat lots of choko, citrus fruits, peas, beans, asparagus, okra, broccoli and dark green leafy vegetables. Sprouted mung beans are also very high in folates as well as protein and fibre however all sprouts should be thoroughly cooked first during pregnancy to avoid risks from exposure to salmonella, listeria and e-coli.

Baby's teeth and bones need lots of calcium to develop. Eat extra foods rich in calcium during pregnancy to keep your own bones strong too. Green leafy vegetables actually have more calcium than milk. Other foods to grow and eat for calcium include pawpaw, beans, peas, nuts, amaranth, berries and figs.

Leafy greens - full of nutrients

During pregnancy you need double the amount of iron that that you normally need in order to supply oxygen to your baby. Dark green leafy vegetables and beans are good sources of iron.

Foods rich in vitamin C help increase the absorption of iron as well as to support the immune system. Grow guava, thyme, parsely, pawpaw, citrus, choko, tomatoes, capsicum

Bananas are high in potassium and help to prevent constipation

Potassium is important during pregnancy in preparation for childbirth as it helps with muscle contractions and lactation. it may also help alleviate morning sickness. Food include bananas, avocado and dark leafy greens.

Constipation is very common during pregnancy and can be prevented by eating plenty of fibre in the form of leafy greens, pumpkin seeds, peas, beans, sweet potato, berries and avocado.

Vitamin A is vital for the development of baby's skin, bones and eyes. Yellow, orange and green vegetables are generally good sources of vitamin A including sweet potato, carrots, capsicum, oranges and green vegetables.

Breastfeeding

Breastmilk is the best thing for babies if it's possible to do and eating food fresh from the garden will help support its production. Generally your body will prioritise directing nutrients to the breastmilk so that your baby doesn't miss out on anything. However that can mean that your own reserves will be taxed. All of the above nutrients are still just as important but there are some extra things to grow and eat for breastfeeding specifically.

Fennel tea boosts the production of breast milk and can help reduce colic in babies. More on teas here

Purslane - a super green with omega 3s, vitamin A and vitamin C

Vitamin D is vital for the health of your baby but can also help prevent postnatal depression and also aids in the absorption of calcium for bone and teeth health. Getting out into the garden, moving your body, breathing fresh air and soaking up a bit of sunshine is the easiest way to get vitamin D. In summer just a few minutes of skin directly exposed to the sun is enough but in the cooler months you will need longer. The Cancer Council has more information here.

Omega 3s are important to take into your diet as they come through in breastmilk and play a big role in the development of baby's eyes, nervous system and skin. In addition studies have suggested they can also help prevent postnatal depression. Purslane is a plant that is a common weed but is very useful to encourage in the garden as it is very high in omega 3s. It also contains the highest content of vitamin A and vitamin C of all the leafy greens. Purslane can be added to salads, sandwiches, soupa and so on. Please note - do not eat during pregnancy as it can bring on contractions.

Cabbage leaves can help with breast engorgemnt

Sometimes there is an oversupply of milk and the breasts can become engorged and extremely painful. Cabbage leaves tucked inside the bra directly onto the breast are a time honoured remedy for engorged breasts. Cut the hard central spine out to place the leaf halves on either side of the nipple. The coolness of the leaf will provide instant relief and the leaf can help reduce the hardness and swelling. Cabbage is also a very healthy vegetable to eat while breastfeeding - it is very high in fibre, vitamins and minerals.

First foods for baby

Choko - high in folates and vitamin C and an excellent first food

At around six months old baby will start to eat solid food. Gradually introduce them to allow their body to become used to each before adding a new food.

You can grow these foods yourself in the garden:

• Choko

• Sweet potato

• Avocado

• Banana

• Pumpkin

• Broccoli

Social connections

Getting together with other parents is one of the most important things to do when you have a baby. It is easy to become isolated and lonely and this can easily lead to depression.

Community gardens offer a way to connect socially with others and to get some of the exercise, fresh air and sunlight you need for health. Many community gardens have regular parents and playgroups but if not it is very easy to start one. In addition the intergenerational nature of community gardens will give you and your child the benefit of mixing with, learning from and experiencing the wisdom of others. And of it's a place to start growing your own food!

To find your nearest community garden check out Community Gardens Australia's website

List of plants to grow

Click on the highlighted links for further information about growing, recipes etc.

ANNUAL CROPS (plants that complete their lifecycle in one year)

	Protein	Folate	Calc-ium	Iron	Vit C	Potas-sium	Fibre	Vit A	Omega 3
Amaranth
Broccoli
Capsicum
Leafy greens
Okra
Peas & beans
Pumpkin
Purslane
Tomato

PERENNIAL CROPS (plants that complete their lifecycle in more than one year)

	Protein	Folate	Calc-ium	Iron	Vit C	Potas-sium	Fibre	Vit A	Omega 3
Artichoke
Asparagus
Berries
Choko
Ginger
Raspberry Leaf
Sweet potato
Thyme

TREE CROPS

	Protein	Folate	Calc-ium	Iron	Vit C	Potas-sium	Fibre	Vit A	Omega 3
Avocado
Banana
Citrus
Fig
Guava
Nuts
Pawpaw

SEED CROPS

	Protein	Folate	Calc-ium	Iron	Vit C	Potas-sium	Fibre	Vit A	Omega 3
Fennel seed
Mung beans -sprouted
Pumpkin seed
Sunflower seed