2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
In a previous article, I discussed essential vitamins for pregnant women. This time, I'm focusing on minerals and trace elements that are just as essential during pregnancy.
Minerals and trace elements
Minerals are the elements present in the human body in rather appreciable quantities. They can be organic (in living matter) or inorganic (in mineralogical matter, named after two simple elements).
Trace elements are also minerals. However, they are found rather in very small quantities in the human body.
Let's start first with calcium. The latter plays an overall role in the growth and formation of bones and teeth.
Regarding potassium, this mineral helps in stimulating the growth and development of the embryo.
As for him, the magnesium…
- Intervenes in the formation of antibodies;
- Plays a definite role in the growth and he alth of the skeleton and bones;
- Helps in the formation of the digestive tract.
Thephosphorus, on the other hand, helps build strong bones and teeth with calcium and is also involved in tissue growth and repair.
sulfur, on the other hand, is involved in the formation of cartilage, tendons and bone structure. It also allows the elimination of toxins.
The famous iron is involved in the synthesis of hemoglobin, myoglobin and cytochromes (red blood cells) as well as in that of white blood cells.
A less well-known mineral, but so essential, zinc, for its part, promotes the growth, maintenance and reproduction of the organism. Zinc also helps prevent the risk of miscarriage, reduces fertility problems, thanks to its contribution to the he alth of sperm and prostate. Zinc also helps build more cells, especially in the following situations:
- Healing
- Growth
- Pregnancy
- Breastfeeding
In short, zinc generally promotes the development of the genitals.
Unknown, iodine promotes growth and development.
The copper intervenes in the following situations
- Helps prevent the risk of miscarriage;
- Reduces fertility problems;
- Contributes to sperm he alth;
- Promotes the growth, maintenance and reproduction of the organism.
The manganese…
- Participate in thebreast milk synthesis;
- Promotes the growth, maintenance and reproduction of the organism;
- Role in the synthesis of sex and thyroid hormones (thyroxine);
- Joint lubrication and bone strength;
- is necessary for skeletal development.
A friend of men, selenium contributes to sperm he alth.
molybdenum supports bone growth and strong teeth
cob alt, a small part of vitamin B12, is necessary for the synthesis and maintenance of red blood cells (allows the formation of red blood cells in the body).
Finally, fluoride is known for its role in the strength of bones and teeth, but beware of excess.
Numbers and letters
Here is now a summary table indicating the foods on which to bet to meet your nutritional needs by minerals and trace elements as well as the recommended female dosage according to your current condition (regularly, pregnancy, breastfeeding).
| Nutrients | Food | Female dosage (normal, pregnancy, breastfeeding) |
| Calcium |
Cheeses, sardines with bones, green cabbage, watercress, hot chocolate, milk, yogurt, dried fruit, spinach, egg, seaweed, almond, asparagus, soybean, seafood, sesame seed, green vegetables dark, oily fish, dairy |
|
| Potassium | Molasses, cantaloupe, avocado, dried prunes, tomato juice, sardines, salmon, chard, carrot, banana, spinach, parsnip, radish, watercress, papaya, red pepper, peach, apricot, garlic, fruit nuts, orange, sweet potato, potato, yogurt |
|
| Sodium | Smoked ham, sausage, canned tuna, bread, spinach, butter, cheese, carrot, canned green beans, salmon, table s alt, salami, biscuits, potato chips, commercially prepared foods, baking soda, celery, seafood, dairy, kelp, meat, poultry |
|
| Magnesium |
Dried fruits, lentils, wholemeal pasta, chocolate, shrimp, cheeses, spinach, white beans, sole, brown rice, seaweed, avocado, cantaloupe, whole grain cereals, banana, soybeans, figs, fruits of seafood, dark green vegetables, nuts, fish, apples, dairy products, meats |
|
| Phosphorus | Milk, cheeses, tomato, beef, liver, shrimp, crab, mussel, lobster, smoked salmon, turkey, yogurt, high protein foods, garlic, asparagus, whole grain cereals, dried fruits, seeds, legumes, corn, egg, fish, dairy products, meat, poultry |
|
| Chlorine | Table s alt, condiments, deli meats, snack foods, prepackaged foods, mineral waters, parmesan, oysters, mussels, dried dates, mackerel, sole, celery, seaweed, rye flour, seafood, olives, meats |
|
| Sulfur |
Chicken, fish, green vegetables, garlic, onion, leek, black radish, egg, lentils, pork, turkey, red beans, dried beans, white beans, peas, drinking water, the air we breathe, Brussels sprouts, cabbage, turnip, dairy products, horseradish, meats |
Not mentioned |
| Iron | Crude molasses, white beans, lentils, egg yolk, veal liver, mussel, oyster, dried fruit, carrot, dark and leafy green vegetables, legumes, egg, fish, grapes, meat, poultry, seaweed, almond, avocado, whole grain cereal, sesame seed |
|
| Zinc | Oyster, liver, beef, lamb, camembert, veal, turkey, mussel, pork, legumes, seaweed, whole grain cereal, soy bean, cheese, seafood, pumpkin seed, egg yolk, pecan, oily fish, wheat bran and germ, tofu, meat, poultry |
|
| Iodine |
Enriched s alt, cod, oyster, fish, shellfish, seaweed, onion, radish, green beans, mussel, garlic, kelp, dulse, asparagus, mushroom, spinach, lima bean, sesame seed |
|
| Copper |
Liver, Oyster, Dried Fruit, Cheese, Lentil, Sole, Wholemeal Bread, Mushroom, Chicken, Shrimp, Garlic, Almond, Beetroot, Broccoli, Soy Bean, Seafood, Leafy Greens, Walnut, Orange, radish, grape, salmon |
|
| Manganese | Macadamia nut, hazelnut, pecan, coconut, almond, cashew nut, soybean, brown rice, chickpeas, tea, seaweed, pineapple,avocado, blueberry, egg yolk, leafy greens, legumes. |
|
| Chrome | Beer yeast, meats, whole grains, dried beans, nuts, kidney beans, soybeans, peas, peanuts, Azuki (beans), seaweed, mushrooms, calf's liver, chicken, legumes, egg, potato, dairy |
|
| Selenium |
Fish, liver, shrimp, sardines, tuna, mussels, sole, oysters, salmon, egg, garlic, seaweed, broccoli, whole grain cereals, seafood, dairy products, meats, poultry |
|
| Molybdenum | Liver, yeast, lentils, spinach, green cabbage, wholemeal bread, wheat pasta, brown rice, kidney, kidney beans, organ meats (kidney), dark green vegetables, legumes, dairy products |
|
| Cob alt | Green leafy vegetables, organ meats, meats, in dairy and other animal foods, liver, fruit, oyster, clam, kidney, poultry | Not Established |
| Fluoride | Fluoridated water, tea, fish eaten with bones, fluoridated s alt, spinach, dates, sea fish, whole grain cereals, cheeses, fresh vegetables, meats |
|
