Winter Pregnancy? The Nutrients You Need & How Canned Alaska Salmon Can Help

Pregnancy can be… well, challenging at the best of times if we’re honest, but winter pregnancies bring their own unique set of challenges! Today, we’re going to talk about one in particular – how to maintain healthy bone development for you and your baby. 

Why? Calcium, vitamin D, and omega-3 fatty acids are essential nutrients that support bone health during pregnancy, and all three can be harder to get in the winter. Did you know that canned salmon is a great source of these nutrients?

In this post, we’re exploring why canned Alaska salmon is an excellent addition to your diet during winter pregnancy, how it helps support healthy bone development, plus the other benefits of eating salmon during pregnancy. We’re also providing an easy and delicious canned Alaska salmon recipe that you can incorporate into your diet. So, if you're looking to maintain healthy bones for you and your growing baby during your winter pregnancy, read on! 

Canned Alaska Salmon: A Winter Superfood for Pregnancy & Bone Health

In the winter, obtaining sufficient Vitamin D becomes challenging due to decreased sunlight exposure. This is where canned salmon emerges as a winter pregnancy superfood, contributing significantly to bone health. Not only is it a delicious addition to your diet, but it also serves as an excellent source of Vitamin D! Let’s dive into the benefits some more. 

Benefits of eating Canned Alaska Salmon during pregnancy: 

1. Rich in Vitamin D

   The best source of vitamin D is sunlight! That’s why vitamin D deficiency is common in the winter months when there is less sun exposure. In fact, a lack of vitamin D is directly linked to Seasonal Affective Disorder, which is characterized by depressive symptoms. 

   During pregnancy, your body is responsible for supplying baby with adequate Vitamin D while making sure you get enough yourself. Vitamin D helps build your baby’s bones and teeth, while also promoting a healthy gut and immune system by boosting calcium absorption. It even supports healthy skin and eyesight, so it’s super important to get a good amount of vitamin D in your diet all year round! While the numbers tend to vary, the general recommendation during pregnancy and when breastfeeding is around 4,000 IU per day.

   Canned salmon is a good food source of Vitamin D, providing an alternative to sunlight during the winter months. A 3.5-ounce serving can deliver up to 570 IU of Vitamin D, making it a convenient and potent supplement for meeting the recommended daily intake!

2. Easily Absorbed: 

   Vitamin D from food sources, like canned salmon, is efficiently absorbed by the body. This is particularly important during pregnancy, as the nutrient is vital for both maternal and fetal bone health.

3. Rich in Omega-3 Fatty Acids:

   Apart from Vitamin D, canned salmon is loaded with omega-3 fatty acids, specifically EPA and DHA. These fatty acids support your baby’s cell growth and overall development, too. This means that including salmon in your pregnancy diet helps to create baby’s bones, hair, and skin cells.

   Research also shows that a deficiency in omega-3s can be a cause of dry skin, which can be a lot worse during pregnancy and dry winter months. Canned Salmon is rich in omega-3 fatty acids and can help keep your skin moisturized!  

   On top of all that, some research shows that having a good amount of omega 3 DHA in your diet can help make your baby smarter! 

4. Calcium Boost: 

   Canned salmon contains small, edible bones, providing an additional source of calcium. Calcium is essential for bone development and maintenance, supporting both the mother's skeletal health and the growing baby's bones. 3 ounces of canned salmon with bones has 19% of your recommended calcium daily intake. 

5. Protein Powerhouse: 

   Pregnancy demands an increased intake of protein, and canned salmon delivers on this front as well! Protein is not only vital for the development of your baby's tissues but also assists in maintaining the health of your own muscles and bones.

6. Convenience in Winter: 

   Canned salmon offers a convenient and readily available option, especially when fresh fish may be less accessible or less appealing during the colder months. Its long shelf life also makes it a practical choice for maintaining a nutrient-rich diet throughout the winter.

How does canned Alaska salmon compare to other sources of calcium and Vitamin D?

Compared to dairy products, canned salmon offers a valuable non-dairy alternative for calcium and vitamin D intake. It serves as a natural source of these essential nutrients, making it an excellent choice for everyone, including individuals with dairy intolerances!  

Incorporating canned Alaska salmon into your diet

Enhance your meals by adding canned salmon to salads, sandwiches, soups, or oven-bake dishes creating delicious and nutritious options. We have lots of recipes over in the Baby2Body app, but we’ve shared a free recipe below!

How much salmon can I eat while pregnant? 

Before we get to the recipe, we want to mention that it’s important to eat salmon in moderation during pregnancy. Whilst salmon contains low levels of mercury, consuming more than the recommended amount of low-mercury fish (2 to 3 servings or 8 to 12 ounces per week) can be a concern for baby’s brain development. So it’s best to include salmon as part of a balanced and varied pregnancy diet! 

Salmon & Sweet Corn Chowder Recipe

What’s more comforting than a warming bowl of chowder? Pair it with your favorite salad or some whole grain crusty bread for a hearty lunch, or enjoy all on its own for something a little lighter.

Servings: 2

Prep time: 10 mins

Cook time: 25 mins

What you’ll need:

• 1/2 tsp chili flakes (optional)

• 2 shallots, chopped

• 1 leek, chopped

• 1 potato, cubed

• 1 ½ cup vegetable broth

• 1 ½ cup milk

• 1 ½ cup frozen corn

• 2 tablespoons EVOO

• 1 teaspoon fresh thyme, chopped

• 1 teaspoon lemon zest

• 1 teaspoon garlic, minced

• 1 bay leaf

• Black pepper, to taste

• Salt, to taste

• 1/2 lb canned Alaska salmon

Here’s how to make it:

1. Heat the EVOO in a large pot over medium heat. Sauté the leeks and shallots until tender and translucent, usually about 5 minutes. 

2. Add the garlic, bay leaf, thyme, chili, and potatoes, and cook for a further 3 minutes.

3. Add vegetable stock, lemon zest, and reduce heat to simmer for 12 minutes, or until potatoes are tender. Remove from heat.

4. Using a slotted spoon, remove half the potatoes and leeks. Put into a blender with the milk and blitz. Pour back into the pot.

5. Add canned salmon and stir in the frozen sweetcorn, cooking for 1-2 more minutes or until corn is fully thawed and salmon warmed. 

6. Season with salt and black pepper, ladle into bowls, and enjoy!

The takeaway 

Canned Alaska salmon is a fantastic option for maintaining bone health & getting essential nutrients during winter pregnancies. It is rich in essential nutrients like calcium, vitamin D, and omega-3 fatty acids, all of which are crucial for the healthy development of both mama and baby. With reduced sunlight exposure during winter, it becomes even more important to ensure an adequate intake of vitamin D, and canned salmon provides a convenient and delicious source! 

Have a question? Leave it in the comments! 

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This post was written as part of a paid partnership with Alaska Seafood.