This guest post comes to us by Rachel Lee of thebabylover.com. Being that I’m expecting my second child, I found this post to be super helpful to me and hope that you can use it, too. It has really motivated me to take a closer look at my diet to ensure that I’m getting in these minerals. Thanks, Rachel!
8 Benefits of Minerals During Pregnancy That You Should Know About
They say that when you’re pregnant, you need to start eating for two. Since your baby is absorbing the substances you take in, proper nutrition for pregnancy is very critical in ensuring the overall health and development of your unborn child. Aside from essential vitamins, you need to receive the right amount of minerals during pregnancy. The question is: what are these minerals that you need, and what are the benefits they provide?
Let’s explore the good stuff you can get from them these important minerals that you need to include in your diet.
8 Benefits of Minerals During Pregnancy
1. Minerals ensure the ample supply of hemoglobin in your blood vessels.
During pregnancy, you need to make sure there is an abundant amount of blood that circulates in your blood vessels to support the growth of both the fetus and also the placenta. This is why the mineral iron is very important among pregnant women. An inadequate intake of iron can result in disorders due to a deficiency of this mineral, such as anemia, fatigue, and susceptibility to infection.
So be sure to eat foods that are rich in iron, such as red meat, legumes, dark and leafy green vegetables, and whole grains. If you are not getting enough iron from your diet, taking iron supplements to meet the recommended 27 mg of iron per day can help meet the deficit.
2. Minerals assist in proper metabolism, tissue development, and growth.
Minerals are crucial in facilitating the proper development of your child’s tissues. In particular, you need a good supply of iodine that supports proper oxygen consumption and energy production. A deficiency in iodine increases your risks of a miscarriage and stillbirth. Other abnormalities in infants linked with a low iodine intake among pregnant women include neurological cretinism, spastic diplegia, and dwarfism.
To avoid these nasty consequences of not taking in enough iodine, you need to up your intake of this mineral to 220μg per day. Seafood, including oysters and fish, is an excellent source of iodine.
3. Minerals help strengthen the structure of your bones and teeth.
Calcium is a key mineral that supports healthy teeth and bones. This mineral is beneficial not just for your bone health, but also for your baby’s. During gestation, you need to make sure you are getting enough calcium by taking in at least 1000 mg daily but not exceeding 2,500 mg daily. Foods rich in calcium are yogurt, milk, and legumes.
4. Minerals help to maintain the healthy function and production of the DNA.
Your DNA is the cell’s basic building block and the genetic blueprint of your body. To maintain the health of your baby’s cells, as well as your own, you need to supply your body with minerals responsible for these functions.
Zinc facilitates the healthy development of your child while helping you become less prone to infections. A deficiency in zinc can lead to an abnormal birth weight, along with premature delivery. Consume foods that are rich in zinc such as poultry, oysters, sunflower seeds, dairy products, lentils, and wheat germ. The recommended amount you need to take is 11 mg daily.
5. Minerals help regulate your thyroid’s proper functioning.
Your thyroid is a gland responsible for the production of hormones that ensure proper metabolism. Consuming a mineral that regulates the function and health of your thyroid is essential to preventing pre-eclampsia and low birth weight. Selenium performs these tasks, and it’s important that you take in the required 65μg of this mineral for a healthy thyroid and the proper development of your unborn child. Foods rich in selenium include alfalfa, radishes, eggs, nuts, grains, and poultry.
6. Minerals promote the normal birth weight of your baby.
Magnesium is a mineral that supports the normal weight of your growing child while keeping the bones, soft tissues, and muscles healthy. For pregnant moms, magnesium helps you become more energized as it facilitates the proper breakdown and metabolism of carbohydrates and sugars.
A deficiency in magnesium is often linked to hypercalcemia, or too much calcium in your blood, as well as pre-term delivery and an abnormal birth weight. To avoid these conditions, make it a point to consume up to 360 mg of magnesium daily. Good sources include peas, legumes, shellfish, and green vegetables such as spinach and kale.
7. Minerals support your child’s brain development and a healthy central nervous system.
Pregnancy complications are typical among women who are deficient in minerals during this critical stage in their life. This is why it is highly recommended that you eat a balanced diet rich in vitamins and minerals to ensure your child’s overall health.
Omega-3 is a fatty acid that facilitates the proper development of the central nervous system, the brain, heart, and cell membranes. This essential fatty acid also helps in preventing complications during pregnancy. Eat foods that are abundant in omega-3, such as fish, omega-3 fortified bread, and chia seeds. Try to meet the daily recommended 1.4 grams of this nutrient, which you can get from your diet.
8. Minerals help to attain a general state of well-being.
Most importantly, minerals are essential in helping you attain well-being – for both mind and body. You will not only feel energized physically, but even your mood will be balanced.
To achieve a happy and healthy pregnancy, you need to keep your mineral reserves in check. Follow a balanced diet and consult with your doctor to see if there’s a need for you to take supplements in case you’re not receiving the recommended dosage for essential minerals from the food you eat.
(Related: You can also attain proper well-being by ensuring that you get enough sleep during pregnancy, so check out this post: How to Get a Better Sleep While Pregnant)
Healthy Mommy, Healthy Baby
Pregnancy is a very crucial stage in a woman’s life. Not only are you taking care of yourself, but you are also making sure your baby is developing properly. This is why you need to maintain proper nourishment during this time of your life, which you can achieve through a healthy and balanced diet.
Your ultimate goal is to obtain the right nutrition for pregnancy by making sure you receive not just macronutrients but also micronutrients, including minerals. Do this, and you can increase your chances of having a happy and healthy pregnancy that will leave a lasting impact on your child.
(Related Post: How to Have a Fantastic Pregnancy with Minimal Spending)
Rachel Lee, founder of thebabylover
Only being 36, I understand that becoming a new mom is incredibly exciting but also challenging. I remember having a multitude of questions when it came to my pregnancy, taking care of a newborn child, and raising little ones. That is why I decided to create this blog. I wanted to share the vast amount of knowledge with other mommy’s who need help with everything regarding pregnancy and childcare.
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