The Importance Of Calcium, Iron And Zinc In Pregnancy – I’m A Mom

Nutrition during pregnancy plays a very important role. The consumption of calcium, iron and zinc are among the main elements to be included in our diet. A balanced diet has many benefits for pregnancy, and makes your baby grow up perfectly healthy.

In addition, calcium, iron and zinc are essential pillars during pregnancy, as they influence the proper formation of the fetus. It is usual that from the first trimester, a gynecologist recommends starting a diet. Vitamin supplements are also often prescribed, since during pregnancy a larger dose must be incorporated in a short time.

Benefits of Calcium, Iron and Zinc during Pregnancy

Each of these elements contributes in a special way to the nutrition of mother and child during pregnancy. Their nutritional contribution is so important that they are individually indicated to be consumed. The main benefits of calcium, iron and zinc have to do with the formation of the fetus. However, for the mother, they represent a way to improve her system and protect the organs that demand it.

Let’s learn how these elements affect the health and development of pregnancy.

the calcium

Calcium is critical during pregnancy as it contributes to the formation of bones in the baby. 1000 milligrams of calcium should be administered daily during pregnancy. To increase the calcium level, it is recommended to increase the dose with two glasses of milk daily. Although milk and other dairy products are the main sources of calcium, it can be found in other foods, for example.

• Almonds, hazelnuts, walnuts
• Broccoli
• Parsley
• Seaweed
• Cabbage
• raw fruits and vegetables

the iron

Iron is very important because it is needed to make hemoglobin. It is responsible for making oxygen circulate through all the cells of the pregnant woman’s and baby’s body. During pregnancy, about 27 to 30 milligrams of iron daily are needed, which are prescribed starting in the second trimester.

Recommended foods to increase iron levels are.

• Low-fat meats
• The fish
• The liver
• The egg
• the cereals
• Fruits such as strawberries, melon, pineapple, papaya, guava, mango, figs and plums.

the zinc

In most cases, zinc is stored in muscle, especially in white and red blood cells. This mineral should be consumed during pregnancy in an approximate amount of 11 milligrams per day.

Zinc is of great importance as it is a special component of enzymes that improve brain activity. This element is also involved in protein synthesis. It must be consumed during pregnancy because it is part of the growth hormone. Thus, it is hoped to avoid the risk that the baby will be born with low birth weight.

Foods containing zinc are as follows:

• Red meat
• Fish
• Vegetables such as beets, lettuce, cabbage, carrots, spinach
• Fruits such as peaches and oranges
• Milk
• Bean

To calcium, iron and zinc, folic acid joins

Folic acid is a water-soluble vitamin that is part of the B complex. It is very important for the formation of the fetal brain and spine. This supplement is indicated because it helps to avoid the risk of the baby being born with spinal problems. It must be duplicated during the first three months of pregnancy.

It is recommended that each meal have a wide variety of vegetables. For example, it   can be found in the combination of 5 colors, red, violet, white, orange and green. Each color signifies the contribution of benefits that is needed, and it is preferable that they are not absent from the daily meals.

Foods Containing Folic Acid:

• Orange
• Pumpkin
• Broccoli
• Egg yolk
• Liver
• Cress
• Chard
• Fruits such as strawberry, raspberry, orange, mango, melon and kiwi fruit.

In order for a pregnant woman to have all these vitamins and minerals, it is not necessary to have an excessive diet. However, it is advisable to consider a moderate diet so that the baby is born with an adequate weight. Mainly think about the health of the pregnant woman as she may suffer some complications during and after pregnancy.

Avoiding fat is very important, both for her and for the baby, in order to avoid being overweight and high cholesterol. As stated above, the presence of vegetables, cereals and fruits in the diet during pregnancy can have many benefits in the development of the fetus.