Hey there, expecting moms and moms-to-be! Pregnancy is like a fantastic adventure full of joy and excitement. Now that you’re on this journey, it’s super important to think about what you eat to make sure you and your little one get all the good stuff for a healthy development. One special thing to focus on is zinc – it’s like a superhero mineral that helps with your baby’s organs and keeps your immune system strong.
What Is Zinc?
Zinc is an important nutrient that does many important things in your body. It helps keep your immune system healthy, makes wounds heal faster, and lowers the chance of certain diseases as you get older. You can find zinc in some foods, and it’s good to have enough of these foods every day. The National Institute of Health (NIH) says that men should get 11mg of zinc each day, while women should get 8mg. If you’re pregnant or breastfeeding, you need even more – 11mg if you’re pregnant and 12mg if you’re breastfeeding, according to NIH.
How Much Zinc Does A Pregnant Women Need Per Day?
If a woman is pregnant or breastfeeding, it’s suggested that she should have more zinc. According to the NIH, pregnant women should aim for 11 milligrams of zinc each day, and breastfeeding women should target 12 milligrams.
But if a pregnant woman is 18 years old or younger, she should take 12 milligrams of zinc daily. For breastfeeding women who are 18 or younger, the recommendation is 13 milligrams.
When considering zinc supplements, it’s always important to talk to a healthcare provider first. Taking zinc supplements can help prevent zinc deficiency and reduce the risk of preterm births, but more research is needed to fully support these benefits.
Benefits of Zinc During Pregnancy
Zinc is like a tiny superhero in our body. It helps make our DNA, grow cells, and heal wounds – important stuff! Especially for babies, as it helps their tissues grow fast. Even though we only need a little bit of zinc, not having enough can cause trouble.
If we don’t get sufficient zinc from food or the supplements our healthcare provider suggests, we might end up with a zinc deficiency. This means our body can’t make new healthy cells. Signs of not having enough zinc include losing weight for no reason, wounds that take forever to heal, a weaker sense of taste and smell, an upset stomach, and not feeling hungry.
For pregnant women, not having enough zinc can be risky. It could lead to problems in the baby’s heart, lungs, brain, and other important systems. But having too much zinc can also be a headache, literally! It can cause nausea, vomiting, stomach cramps, and headaches. And here’s a heads up – too much zinc can mess with our copper levels, another important nutrient. Copper is like a sidekick that helps our immune system, makes red blood cells, and supports a baby’s heart, blood vessels, and nerves. So, it’s all about finding the right balance for a healthy body!
Foods Rich in Zinc
1. Yummy Seafood:
Let’s talk about seafood – it’s like a treasure chest full of good stuff, including zinc. Here are some sea goodies to think about for your meals:
- Shrimp: Shrimp is not just tasty; it’s also packed with zinc. Cook it in different ways – grill it, sauté it, or toss it into salads. Shrimp can be a flexible and delicious part of what you eat during pregnancy.
- Oysters and Mussels: These little sea creatures, oysters and mussels, have a ton of zinc. When you include them in your meals, you’re not only getting more zinc but also helping your baby’s brain with omega-3 fatty acids. They’re like brain food for your little one!
- Crab and Lobster: Crab and lobster are like the fancy stars of the sea, and they bring zinc to your plate. You can enjoy them every now and then – just don’t forget to balance it out with other good foods in your diet.
2. Meat for Zinc
Meat is a super source of zinc, and there are different kinds you can enjoy, like beef, lamb, and pork.
Let’s take a look at raw ground beef – a 100-gram (that’s about 3.5 ounces) serving has 4.79 mg of zinc. For guys, that’s around 44% of what you need daily, and for gals, it’s about 60%.
Not just about zinc, this serving also gives you 176 calories, 20 grams of protein, and 10 grams of fat. Plus, it’s loaded with other good stuff like iron, B vitamins, and creatine.
Here’s a heads up – eating a lot of red or processed meat has been linked to a higher risk of heart disease and some cancers. But, if you keep processed meats low and enjoy unprocessed red meats as part of a diet with lots of fruits, veggies, and fiber, you’re probably good to go without any worries.
3. Dairy
Dairy foods are full of good stuff, and one of those things is zinc.
Two tasty examples are cheese and milk. They have a lot of zinc that your body can easily use. Let’s break it down:
- An ounce (that’s about 28 grams) of sharp cheddar cheese gives you 10% of what guys need and 13% of what gals need in a day.
- A cup (which is about 244 grams) of whole milk provides 9% of what guys need and 13% of what gals need in a day.
And here’s the bonus: besides zinc, dairy goodies also bring other important things your bones love, like protein, calcium, and vitamin D. So, when you enjoy your cheese and milk, you’re not just getting zinc, but a bunch of other good things too!
4. Tasty Nuts:
Guess what? Nuts like pine nuts, cashews, and almonds can give you a boost of zinc. Even peanuts, which are kind of like legumes, also have zinc.
Nuts aren’t just about zinc; they’re packed with fiber, good fats, and lots of other vitamins and minerals.
If you’re into cashews, you’re in luck! A small serving of 1 ounce (that’s about 28.35 grams) gives you 15% of what guys need and 21% of what gals need.
And here’s something cool – eating nuts may help lower the chance of getting sick, like having cancer or heart problems.
Plus, people who munch on nuts and peanuts tend to live longer. So, enjoy some nuts for a tasty and healthy snack that might add some extra years to your life!
5. Yummy Legumes: Beans, Chickpeas, and Lentils
Now, let’s chat about legumes – they’re like the superheroes of healthy eating during pregnancy. They not only have zinc but also fiber and protein:
- Chickpeas: Whether you roast them for a crunchy snack or toss them into a tasty dish, chickpeas are a versatile and zinc-rich legume. They’re like little nuggets of goodness!
- Lentils and Beans: Try out lentils and different beans in soups, stews, or salads. These legumes make your meals hearty and nutritious. It’s like giving your food a power-packed foundation!
6. Whole Grains:
Whole grains, like wheat, quinoa, rice, and oats, have some zinc in them.
But, there’s a little thing called phytates in grains, just like in legumes. These phytates grab onto zinc and make it a bit harder for your body to soak it up.
Whole grains have more phytates compared to refined grains, so they might not give you as much zinc. However, they’re way better for your health overall.
Plus, whole grains bring along a bunch of other good stuff your body loves, such as:
- Fiber
- B Vitamins
- Magnesium
- Iron
- Phosphorus
- Manganese
- Selenium
Eating whole grains isn’t just good for getting some zinc – it’s also linked to living longer and having lots of other health benefits. It can lower your risk of type 2 diabetes and heart disease. So, enjoy those whole grains for a happy and healthy you!
7. Fruits and Veggies
Normally, fruits and veggies don’t have a ton of zinc.
But, there are some veggies that do have a good amount, especially if you don’t eat meat.
Here are a few examples:
- A big regular potato has about 1.08 mg of zinc, which is 10% of what guys need and 14% of what gals need.
- A large sweet potato has around 0.576 mg, providing 5% of what guys need and 7% of what gals need.
And there are others like kale and green beans. If you have 100 grams (that’s about 3.5 ounces) of these veggies, you get almost 2.5% of what guys need and nearly 3.5% of what gals need.
Even though veggies don’t have a ton of zinc, they’re still super important for your diet. Eating lots of veggies is linked to lowering the chances of getting sick, like heart disease and cancer. So, keep enjoying those veggies for a healthy and happy you!
8. Seeds
Seeds are like tiny superfoods that can add lots of good stuff to your diet, including zinc.
Here’s an example: just 3 tablespoons (that’s about 30 grams) of hemp seeds give you 27% of what guys need and 37% of what gals need.
Other seeds that are packed with zinc include pumpkin, squash, and sesame seeds.
But seeds aren’t only about zinc – they also have fiber, good fats, vitamins, and other minerals that are good for you.
Eating seeds as part of your balanced diet can bring a bunch of health benefits, like helping with blood pressure and cholesterol.
To sneak more seeds into your meals, try tossing them into salads, soups, yogurts, or any other foods you like. It’s an easy and tasty way to make your meals even better!
9. Fortified Foods:
Some foods have extra nutrients added to them, and that includes zinc:
- Breakfast Cereals: Check out breakfast cereals with added zinc – just look at the labels for info. You can pick options that match what you like to eat. It’s like giving your breakfast an extra punch of goodness!
- Related…Foods to boost immunity during pregnancy
10. Supplements:
Sometimes, in addition to good food, you might need supplements. But wait, before you take anything, it’s super important to talk to your doctor. They’ll make sure it’s right for you and your baby.
Remember, every pregnancy is different, so pay attention to what your body tells you. If you’re unsure or have specific questions, chat with your doctor or a dietitian. Keep your diet diverse and full of good things, savoring each bite. Congrats on this exciting journey!
FAQs
Q: Why is zinc important during pregnancy?
A: Zinc is like a superhero mineral that helps your baby’s organs grow and keeps your immune system strong. It’s super important for a healthy pregnancy!
Q: What are some tasty seafood options rich in zinc?
A: Shrimp, oysters, mussels, crab, and lobster are not only delicious but also packed with zinc. Enjoy them in moderation as part of your balanced diet.
Q: Can I get zinc from meat?
A: Absolutely! Lean meats like beef, pork, lamb, chicken, and turkey are fantastic sources of zinc. Grill, roast, or slow-cook them for tasty and nutritious meals.
Q: How can dairy products contribute to my zinc intake?
A: Milk, cheese, and yogurt not only give you calcium but also provide zinc. Enjoy a glass of milk or incorporate cheese and yogurt into your snacks or meals.
Q: What are some zinc-rich nuts and seeds for snacking?
A: Cashews, almonds, peanuts, pumpkin seeds, and sunflower seeds are small but mighty! Snack on them for a satisfying and zinc-rich treat.
Q: Are there legumes that are good sources of zinc?
A: Absolutely! Chickpeas, lentils, and various beans are versatile and packed with zinc. Roast chickpeas for a crunchy snack or add lentils to soups and salads.
Q: How can whole grains be included in my pregnancy diet?
A: Quinoa, oats, and whole wheat are excellent choices. Make quinoa salads, enjoy oats for breakfast, and choose whole wheat options for bread and cereals.
Q: Which vegetables are rich in zinc?
A: Spinach, peas, and kale are not just green and tasty but also loaded with zinc. Include them in salads, omelets, or as side dishes for extra nutrients.
Q: Can fruits contribute to my zinc intake?
A: Yes! Berries, apples, and bananas are not just sweet treats but also offer a good dose of zinc. They’re a healthy alternative to sugary snacks.
Q: Should I consider supplements during pregnancy?
A: Sometimes, but it’s crucial to talk to your healthcare provider first. They’ll guide you on whether supplements are necessary and safe for you and your baby.
