What a woman consumes during pregnancy matters the most. This is because it is directly linked with the health of the baby inside the womb. Pregnant women must take an adequate amount of vitamins and minerals to keep themselves and their babies safe and protected from various risks. In this article, we will discuss the significance of zinc during pregnancy.
Zinc is a vital supplement that has ample benefits for pregnant women. Intake of zinc is crucial for pregnant women so that the right amount of minerals reaches their bodies. Are you too looking for some important facts about the consumption of zinc during pregnancy? Let’s have a brief read about it below.
In This Article
- What is Zinc?
- Why is Zinc Necessary During Pregnancy?
- Benefits of Zinc For an Expecting Mother
- How Much Zinc is Optimal During Pregnancy?
- What Happens If You Take Too Much Zinc While Pregnant?
- What Foods Are Rich in Zinc?
- Are Zinc Supplements Required During Pregnancy?
- FAQ’s
What is Zinc?
Zinc is a supplement that plays an important role in body functioning and baby development during pregnancy. In other words, zinc is a supplement that not just is a mineral, but a source of essential supplement which has ample benefits to render pregnant women and their fetuses. Certain foods are a rich source of zinc supplements and hence it would be discussed later in this blog.
Why is Zinc Necessary During Pregnancy?
Zinc is a necessary supplement during pregnancy. Why? Because it not just helps your baby for smooth functioning in the womb but also ensures cell growth. Not just this, zinc ensures the necessary amount of energy production which is good for a baby’s brain and body development.
One good function of zinc is that it maintains a strong immune system of the baby and at the same time boosts the special senses of tasting, smelling, and speedy healing of wounds.
Benefits of Zinc For an Expecting Mother
As far as pregnancy is concerned, there are a lot of benefits of zinc for an expecting mother and the developing baby. So let’s read about the benefits for both of them.
- Helps in building up a strong immune system.
- Curbs and limits intrauterine infection.
- Assists in balancing the hormones.
- Helps in the production of the placenta.
- Benefits of zinc for developing baby.
- Boosts cell growth.
- Boosts functioning of the body.
- Ensures good brain health.
- Provides good nourishment to the baby in the womb.
[Read : Know Everything About Your Baby’s Brain and Nervous System]
How Much Zinc is Optimal During Pregnancy?
The intake of zinc depends entirely upon the age of the expecting mother. Yes, it is necessary to include zinc in your diet regularly, but you must only consume the quantity as prescribed by your doctor.
Below are some insights into the recommended daily intake of zinc.
- An 18-year-old or younger pregnant woman should take 12 milligrams.
- A pregnant woman aged 19 or older should take 11 milligrams.
- A breastfeeding woman who is 18 years old or younger should take 13 milligrams.
- The recommended dose for a breastfeeding woman aged 19 or older is 12 milligrams.
What Happens If You Take Too Much Zinc While Pregnant?
If you overdose on zinc, you will see some short-term side effects which can go worse with time. If you do not stop overdosing on zinc, you will see some persistent long-term side effects which can be hazardous for pregnant women.
Let’s take a look at some symptoms which might appear after high dosing of zinc:
- Constant headache
- Stomach ache
- Feeling of vomiting
- Nausea
- Feeling chills in the body
- Sweating
- Feverishness
- Chest pain
- Short breaths
- Cough
What Foods Are Rich in Zinc?
There are some foods or essential food items which are rich in zinc. We have mentioned them below:
1. Dark Chocolate
Chocolates are loved by many. The taste of chocolates is loved by many people. Although it contains a high sugar level which is injurious to health. But dark chocolate is relatively low in sugar and high in zinc. You can consume dark chocolate without any regrets as it is quite different from a normal bar of chocolate.
[Read : 6 Amazing Reasons Why Women Need To Eat Chocolates During Pregnancy]
2. Chickpeas
Chickpeas are a good source of fiber and protein intake and hence are recommended for vegetarians. Along with that, it is a good supplement to ensure good digestion. If pregnant women are suffering from digestion problems, chickpeas are a good intake. It also keeps you away from acidity issues.
3. Cashews
Are you aware that in about one ounce of cashews, about 1.6 milligrams of zinc is found? Consumption of cashews is good during pregnancy as it maintains bone health and at the same time satisfies the hunger level.
4. Yogurt
In one cup of yogurt, around 1.4 milligrams of zinc are found. Intake of yogurt not just improves the immunity level of pregnant women, but also increases the metabolism of the growing baby inside the womb. Eating yogurt improves your mood swings and at the same time balances your cardiovascular health.
5. Lentils
Lentils have always been a great source of vitamins and minerals. They contain zinc in a good proportion and are a rich source of proteins, and fibers. Lentils must be included in the diet of pregnant women.
Are Zinc Supplements Required During Pregnancy?
If you are among those who consume meat at regular intervals, then you would probably not need zinc as your dietary supplement. However, if you are in a pure vegetarian family, then you would need to consume zinc at a good level. This is because you might not be getting enough zinc from your vegetarian diet.
Zinc is an essential nutrient that has many benefits for pregnant women and the fetus as well. You can ask your doctor or gynecologist if you must add zinc to your diet. During pregnancy, it is always a good idea to talk to your doctor before adding any nutritional supplement to your diet including zinc during pregnancy.
[Read : Vitamins and Supplements During Pregnancy]
FAQ’s
1. What Are the Signs of Zinc Deficiency When Pregnant?
There are several signs of zinc deficiency in pregnant women, such as:
- Loss of taste and smell
- Lack of appetite
- Weak immunity level
- Prone to allergies and other reactions
- Impaired growth of baby
2. Can You Take Zinc With Other Vitamins?
It is not safe to consume zinc and other vitamins at the same time. There’s a strong connection between calcium and zinc. Hence if you overconsume one supplement, there are high chances that it’ll cause a deficiency in the other.
Furthermore, it is advised to NOT consume zinc, copper, iron, or phosphorus at the same time. It is good to consume them at an interval of at least two hours to get the full benefit of it.
3. How Much Zinc is Toxic?
As per the national institute of health, approximately 40 mg of zinc per day can be toxic for adults.
4. Should I Take Zinc in the Morning Or At Night?
Zinc reacts well when taken on an empty stomach. But with some people, consuming zinc on an empty stomach might cause them stomach ache. Hence, it’s good to consume it after a meal but not late at night.
Read Also: Phosphorus During Pregnancy
