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During pregnancy, the health of the woman plays a very important role in the development of the baby. Sports, medical check-ups and food are the three pillars on which to settle. And if we talk about the foods that are necessary, we must specify those that contain basic minerals that the pregnant woman needs. If you have doubts, don't worry! Discover what are the most important minerals for women's health in pregnancy and where they are.
Each stage of our life involves changes and different nutritional needs, so imagine all this concentrated in a period of nine months. Certainly, our body goes through a deep metamorphosis in pregnancy and paying attention to its different requirements becomes essential.
For us to get an idea of the complexity that is brewing within us, it is necessary to understand that each nutrient plays an important role when it comes to 'building' our baby. Each nutrient is a key piece and we cannot forget any of them!
Before talking about the specific needs of women during pregnancy, let's distinguish between macronutrients and micronutrients. Macronutrients are what we know as proteins, carbohydrates, and fats. Minerals are considered micronutrients, that is, they are nutrients that should be in our daily diet, but in small amounts.
So, What are the main minerals to be taken into account for pregnancy? Next we will talk about all of them, iron, calcium, iodine, zinc, magnesium and phosphorus, the recommended amounts and, also, how you can consume them.
The first essential mineral in pregnancy is iron. Iron is one of the main 'ingredients' to form red blood cells, which are responsible for transporting oxygen through the blood. The needs increase up to 30 mg / day, and can reach 60 mg / day, since the increase in blood serves for fetal formation and the placenta, as well as for the mother.
At week 20, there is a peak in the need for iron due to fetal growth and a hemodilution can occur in a physiological way that leads to iron deficiency anemia. It is essential to take foods rich in iron and its main food sources are in foods such as shellfish and mollusks. Clams are one of the greatest sources of iron.Red meat is also a good source, prioritizing the leanest parts such as sirloin. And legumes as a vegetable source also provide a good amount of iron.
It is always better to prioritize the intake in food rather than supplement, since the bioavailability of the supplemented iron is low and difficult to absorb. If it is taken, it should be done on an empty stomach and with a food rich in vitamin C. We will try to take iron that is formulated for pregnancy, so that it is more digestible.
He calcium, essential mineral for the bone formation of the fetus, present in teeth and bones, as well as for blood clotting and muscle contraction. The daily amount is 1000 mg. We find it in its easiest to absorb forms in dairy products, preferably We will take it in yogurts instead of milk, for its better absorption. For intolerances, the vegetable almond drink is a rich source of calcium.
He iodine it is the main component of thyroid hormones. Did you know that a deficiency of this mineral can cause thyroid problems such as mental retardation or spontaneous abortion? The daily amount is 220 mg / day and the main food sources where we can find it are foods from the sea such as fish, shellfish and algae.
He zinc it participates as a cofactor in numerous metabolic processes, such as the formation of the sense of taste and smell, as well as the immune system. The daily amount is 11 mg / day. We find it in food sources such as beef, turkey, chicken, clams, or pumpkin seeds.
He magnesium It is involved in many metabolic processes, as well as being an essential mineral in bone formation and is related to muscle and cardiac contraction. Its deficit could be related to pre-eclampsia, that is, the hypertension that occurs in pregnancy. The daily amount is 350 mg. The majority sources of magnesium are found in green leafy vegetables, whole grains and nuts.
He match it is necessary both for bone formation and for the formation of DNA and RNA. The daily amount is 700 mg. Phosphorus is a mineral present in many food sources, so if we eat a balanced diet it is very difficult to make a deficit. We find it in sources of animal origin such as meat, fish, cheeses, eggs and also in cocoa.
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