Nutrition - important minerals for pregnant women

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Nutrition - important minerals for pregnant women
Nutrition - important minerals for pregnant women

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)

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

  • Woman 18-50: 1000mg
  • Female 51+: 1200 mg
  • Pregnant or breastfeeding women: 1000 mg
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
  • Female: 4700mg
  • Pregnant woman: 4700 mg
  • Nursing woman: 5100 mg
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
  • Woman 18 to 50: 1500 mg
  • Woman 51 to 70: 1300 mg
  • Women aged 70 and over: 1200 mg
  • Pregnant or breastfeeding woman: 1500 mg

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

  • Female 19-30: 310mg
  • Female 31+: 320 mg
  • Pregnant woman: 350 mg
  • Nursing woman: 310 mg
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
  • Female: 700mg
  • Pregnant or breastfeeding women: 700 mg
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
  • Woman 19 to 50: 2300 mg
  • Woman 51 to 70: 2000 mg
  • Women 70+: 1800 mg
  • Pregnant or breastfeeding women: 2300 mg

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
  • Woman 19 to 50(menstruation): 18 mg
  • Women over 50 or after menopause: 8 mg
  • Pregnant woman: 27 mg
  • Nursing woman: 9 mg
  • Female during heavy menstruation: up to 30 mg
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
  • Female: 8mg
  • Pregnant woman: 11 mg
  • Nursing woman: 12 mg

Enriched s alt, cod, oyster, fish, shellfish, seaweed, onion, radish, green beans, mussel, garlic, kelp, dulse, asparagus, mushroom, spinach, lima bean, sesame seed

  • Woman: 150 ug
  • Pregnant woman: 220 ug
  • Nursing woman: 290 ug

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

  • Woman: 900 ug
  • Pregnant woman: 1000 ug
  • Nursing woman: 1300 ug
Manganese Macadamia nut, hazelnut, pecan, coconut, almond, cashew nut, soybean, brown rice, chickpeas, tea, seaweed, pineapple,avocado, blueberry, egg yolk, leafy greens, legumes.
  • Female: 1.8mg
  • Pregnant woman: 2 mg
  • Nursing woman: 2.6 mg
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
  • Female from 19 to 50 years old: 25 ug
  • Female 51+: 20 ug
  • Pregnant woman: 30 ug
  • Nursing woman: 45 ug

Fish, liver, shrimp, sardines, tuna, mussels, sole, oysters, salmon, egg, garlic, seaweed, broccoli, whole grain cereals, seafood, dairy products, meats, poultry

  • Woman: 55 ug
  • Pregnant woman: 60 ug
  • Nursing woman: 70 ug
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
  • Woman: 45 ug
  • Pregnant or breastfeeding women: 50 ug
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
  • Female: 3mg
  • Pregnant or breastfeeding women: 3 mg

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