14 minerals you need to take in during pregnancy

During pregnancy, the following 14 minerals will be essential to ensure both you and your unborn baby are healthy:

1. Calcium

Calcium is known for its role in strengthening bones and making teeth strong. This essential mineral is also essential for muscle contraction, blood clotting, heart rate stabilization as well as nervous system development and enzyme activity.

The amount of calcium needed per day during pregnancy is 1000 mg. Besides drinking milk, you can also get calcium from dairy products or from sesame seeds, tofu, almonds, fruit juices, dried figs, green vegetables, sardines, canned salmon. Whole bones and broccoli.

2. Chromium

Chromium works with other substances that control insulin - a hormone secreted by the pancreas that metabolizes starches and maintains the stability of blood sugar in the body. So chromium is very important during pregnancy because the fetus in your womb needs a steady supply of nutrients to be able to grow and develop normally. This versatile mineral also stimulates the synthesis of protein (protein) in the cells of the fetus as well as playing an essential role for the muscles, brain and immune system to function properly. Lack of chromium can cause a pregnant mother to lose weight and reduce the ability to control blood glucose, which in turn can lead to diabetes during pregnancy. Chromium deficiency is also one of the causes of glucose intolerance in children.

The amount of chromium pregnant women need to add per day 30 micrograms. Good sources of this mineral include cheese, whole grains, chicken, meat, spinach, mushrooms, peas and legumes.

3. Copper

Copper combines with iron to help form red blood cells (although iron is normally thought to have this effect). Copper also supports the development of cellular tissues, helps glucose metabolism, supports hair development of the fetal heart, arteries, circulatory system, skeletal system, brain and nervous system. A copper deficiency can lead to seizures and neurological disorders in the baby.

The recommended daily intake for copper during pregnancy is 1000 micrograms. You can get this mineral directly from eating potatoes, dark green vegetables, mushrooms, prunes, lobsters, crabs, barley, dried beans, brown rice and nuts.

4. Flo

Everyone knows that fluoride is essential for maintaining good oral health and preventing cavities, but you probably didn't know that fluorine is also good for bones. Fluorine does not work alone, it acts as a binder for calcium and phosphorus to help bones grow.

The recommended amount of fluorine per day during pregnancy is 3 mg. You can find fluorine in tea, kale, spinach, milk, canned fish with whole bones (but only if you eat the bones) and purified tap water.

5. Iodine

Iodine is a component of the hormone thyroxine (a hormone that regulates the body's metabolism). Iodine is also necessary for the functioning of the thyroid gland, contributing to the regulation of the metabolic rate of the mother's body and contributing to the development of the fetal nervous system. An iodine deficiency can cause thyroxine levels in the body to drop.

The amount of iodine to be supplemented during pregnancy is 220 micrograms. Most people get this mineral from iodized salt, but seafood and some dairy products are also reliable sources.

6. Iron

The absorption of these essential minerals ensures the production of red blood cells and the delivery of oxygen throughout the body - this is one of the biggest challenges any pregnant woman will ever have. must face to face. Regular supplementation of this mineral is essential of course, but it is especially important during pregnancy when the need for blood production increases significantly. A mother with iron deficiency can result in a low birth weight or premature baby. Some studies show that babies are more likely to develop asthma if their mothers are iron deficient. Iron deficiency also makes pregnant women always tired and eventually can cause iron deficiency anemia. Conversely, when excess iron can cause constipation for mothers.

The amount of iron needed to supplement each day for pregnant women is 27 mg. You can get iron by eating plenty of beef, black turkey, spinach, peas, dried apricots, potatoes, prunes, lentils, oatmeal, or taking iron supplements. for pregnant women , for example  Chela Ferr Forte , Probofex®, Ferrovit® ,…

7. Magnesium

In addition to being a mineral that works with calcium to form bones, magnesium is also essential for the functioning of the nervous system as well as for the function of the muscles, while assisting the body in releasing starch. In addition, magnesium also plays an important role in regulating insulin levels and blood sugar in the body and contributes to the elimination of toxins from the body. Getting enough magnesium can help prevent cramps and constipation during pregnancy. Severe magnesium deficiency can cause high blood pressure in the mother and stunting, muscle twitching and birth defects.

The daily amount of magnesium required for pregnant women is 350 mg. You can eat peanuts, nuts, beans, tofu, yogurt, milk, wheat germ, dried apricots, bananas, plums, and vegetables so you can absorb this mineral.

8. Manganese

Not many people know this mineral, but manganese is important for the development of bones, cartilage and hearing of your baby. Manganese is also essential for the reproductive functions to take place in the body. A manganese deficiency can inhibit an unborn baby's development.

The amount of manganese to supplement every day for pregnant women is 2 mg. Good sources of manganese include spinach, carrots, broccoli, whole grains, nuts, brown rice, strawberries, bananas, and raisins.

9. Molybdenum

Molybdenum helps in one very important task: the transfer of oxygen from one molecule to another. It is also essential for the metabolism of proteins and fats, while also helping the baby move and absorb iron.

The amount of molybdenum needed per day for pregnant women is 50 micrograms. You can find this mineral in dried beans, whole grains, green vegetables, milk, and liver.

10 Phosphorus

Considered as a good friend of calcium, phosphorus is an indispensable ingredient to keep teeth and bones strong. Phosphorus is also needed to maintain the balance of liquid nutrients in the body and to aid in muscle contraction, blood clotting and a normal heart rate. Lack of phosphorus can cause loss of appetite, fatigue and calcium deficiency in bones.

The amount of phosphorus you need to supplement each day during pregnancy is 700 mg. You can find this mineral in yogurt (foods that you can also absorb calcium from), fish, meat, poultry, cheese, eggs, oatmeal and beans.

11. Potassium

Potassium works with sodium to maintain the fluid balance in body cells - this is very important during pregnancy when the fluid concentration needs to be increased significantly. Potassium also regulates blood pressure and can help prevent high blood pressure from occurring during pregnancy. It also helps maintain the elasticity of the muscles to prevent soreness during pregnancy, relieve pain, aid in the birth of the baby and help ensure speed of recovery after birth.

Pregnant women need 2000 mg of potassium a day. Food sources of potassium you can try include: bananas, bran, avocados, dried apricots, oranges, peaches, pears, plums, carrots, lentils, peanuts, beans, potatoes, pumpkins, spinach. , squash, tomatoes, meat, fish, poultry and dairy products.

12. Selenium

Selenium plays a role in boosting the body's immunity to fight disease, prevent cell damage, and works with vitamin E as an antioxidant. In addition, selenium can also bind to toxins in the body and make them harmless, so that the fetus will be protected from toxins in the mother's body. A selenium deficiency can cause high blood pressure and have a negative effect on fetal growth and development.

The amount of selenium pregnant women need to supplement per day is 60 micrograms. Good sources of selenium include Brazil nuts, fish, meat, chicken, eggs and whole grains.

13. Sodium

Sodium is essential to maintain the balance between acids and the underlying nutrients in the body. At the same time sodium also helps nutrients move through cell membranes. It also helps maintain the proper concentration of water in the blood and body tissues - this is especially necessary during pregnancy when the amount of blood and fluid in the body is greatly increased.

Aim to get around 2,400 mg of sodium per day. You will find low sodium content in most foods. If you want a lot of sodium, choose foods that are made with salt, salted foods and, of course, in table salt.

14. Zinc

Zinc is one of the best friends to help your baby grow. This mineral is also especially essential for cell division and the growth of hair, skin and bones. Zinc also helps develop baby's perception of taste and works with insulin to regulate blood sugar levels to prevent diabetes during pregnancy. Deficiencies in this important mineral can increase the risk of miscarriage, low birth weight, premature birth and birth defects such as spina bifida, cleft palate or cleft palate. and visual impairment.

The daily intake of zinc for pregnant women should be 11 mg. Good additional sources include turkey, beef, wheat germ, yogurt, oatmeal, corn, cooked oysters and shellfish, and eggs.

If you still have questions about the substances to take during pregnancy, please consult your doctor or pediatric specialist for prompt advice and answers.