Zinc plays a very important role in pregnancy. Zinc is an important trace item that is often overlooked when it comes to physical health – especially pregnant body health. Excessive zinc deficiency is uncommon. But minor deficiencies are more common, especially among pregnant women. About eight out of 10 pregnant women do not have the right amount of zinc. Today we share Best Foods High In Zinc For Pregnancy. We discuss how much zinc needs you for a healthy pregnancy and which part grows with zinc.
Why You Need Zinc
Even if you don’t really need it, zinc is a powerful energy supplement. It is important to fight illness, keep your heart and liver healthy, prevent digestive problems, and even muscle growth.
But there are more specific ways that play an important role when you are pregnant (or trying to get pregnant).
How Zinc Benefits for Pregnancy
Before you get pregnant, getting a lot of zinc is important for your eggs. You actually need zinc for your eggs to grow – this means they are ready for fertilization. Then the zinc even improves your follicular fluid so that the egg can enter the uterus.
Zinc also plays a role in balancing your hormones, which you need to clear up well each month.
Here is one interesting note: zinc can reduce fibroids. Since fibroids are one of the most common causes of birth defects, this can be a great lifesaver.
How Zinc Improves You During Pregnancy
If you are pregnant, zinc continues to help you with the following:
- It helps keep your immune system strong
- Prevents infections inside the uterus
- Keeps hormones tested
How Zinc Helps Your Growing Child
You are not the only one who needs all that zinc; your child will too. Zinc can:
- Help with DNA production
- Participate in cell growth
- Combine protein
If you do not have enough zinc, there may be problems with the delivery of the baby – including low birth weight. There is also a link between low levels of zinc and pregnancy.
So now you see why getting enough zinc is so important, now let me show you how to get it.
Food Shortages In This List
Before we get to our list of pregnant zinc foods, let me talk about what I left out.
Oysters (and other seafood) are very high in zinc. 100g of oysters give you 524% of your daily amount of zinc). But since pregnant women tend to avoid or limit marine food intake, I will give you non-fish options to increase that zinc.
Once you have your baby, you can also enjoy these zinc-rich foods.
Can you get too much zinc?
Too much zinc can cause nausea, vomiting, abdominal pain, and diarrhea. In fact, the National Academy of Sciences, a group that sets standards recommended daily by the government, suggests that adults should not receive more than 40 mg of zinc per day from all sources. (Women 18 years and under should not receive more than 34 mg.)
Symptoms of zinc deficiency
Shortages in the United States are rare but can cause impairment of smell or taste, loss of appetite, impaired growth (of children), and limited immunity.
9 Best Foods High In Zinc For Pregnancy
What Diet Is Best For Pregnancy. There are plenty of zinc-containing foods, but here are some of the top options. Be sure to add some of these foods to your daily routine while you are trying to have a baby and while you are pregnant.
The Lamb and the Cow
Without this seafood you will not eat while you are pregnant, meat may prefer zinc. In fact, this is so high a source of zinc that meat-eaters are less likely to have zinc deficiency than meat-eaters.
I know most of you who eat meat have probably cooked beef many times, but local cooks don’t usually try to cook lamb. Here is a video by Gordon Ramsay showing you how to cook grilled chops with a few delicious sides:
Pumpkin seeds, Sesame seeds, and flax
All of these nutrients are high in zinc and make a great addition to the diet you are already making. Pumpkin seeds are also high in magnesium and omega-3s. Sesame seeds are high in calcium and fiber. And flax seeds are high in fiber and antioxidants.
In other words, get more while pregnant!
Here are a few ideas to get involved:
- Sprinkle pumpkin seeds on salads or baked goods
- Add fodder (flaxseed seeds) to a smoothie, oatmeal, or baked goods
- Add sesame seeds to any vegetables you eat or sew
Wheat germs are full of nutrients that are good for a pregnant woman. In addition to zinc, wheat germ also provides about 1/5 of your daily folic acid needs. Then there is the great source of iron too. (In many ways, this can be considered the three most important components of a pregnancy.)
But how do you include it in your diet?
- Use it as a topping – over yogurt, cereals, oats, or fruit salad
- Add directly to the smoothie
- Use it to add some of your bread when you roll meat or make meatballs
Obviously, this is not a good option for those with celiac or gluten sensitivity. But there are many other good sources of zinc on your list.
Having one or two squares of dark chocolate is a great way to kill your sweet tooth while getting plenty of nutrients (like zinc). Dark chocolate is less sugar than other milk chocolate or chocolate sweets.
Here is another reason for rejoicing. A few years ago, a study emerged that showed that pregnant women who ate dark chocolate were less likely to have a 70% chance of developing preeclampsia. This is a situation that could hurt you and your child.
Pine nuts and stocks
Peanuts are also a great source of zinc… and these two are especially high on the list. Peanuts are good food for pregnant women for many reasons:
- Supplements: protein and fat help you stay full longer
- Filled with omega 3s: These fatty acids are important for keeping your baby and your health healthy throughout pregnancy
If you get abroad for eating just a handful of nuts, try experimenting with different types of butter. Almond butter gets a lot of glories, but cashew butter is delicious and strong. It is best to soak slices of apples.
6.Chickpeas and Kidney Beans
Both of these are good sources of protein and fiber (making them ideal for vegetarians who do not eat beef or lamb.
Here are some ways I would like to add to my diet:
- Hummus is made from chickens; do that on your way to get veggie sticks or crackers
- Make a large bean cake with your kidney beans and other beans, then refrigerate the rest in half-sized containers. If you have days when you are not feeling well, you will enjoy a healthy recovery.
- Throw both in the salad
Fortified Cereals or Oats
Most grains are fortified with the extra nutrients we need. Zinc is often one of the minerals included in these solvents.
Remember that cereals can sometimes be one of the unhealthy foods on shelves. Pay attention to the sugar content. Make sure you can name the ingredients. Just because an object is made of metal does not make it healthy for you.
Another zinc-rich breakfast is oatmeal. Instead of quick sugar oatmeal, just make quick-cooked oats with almond milk. Add beeswax, some fresh berries, chopped nuts, and a small amount of zinc or wheat in the morning.
Lenses are a great way to get more protein, fiber, and zinc in a plant-based way during pregnancy.
If you’re not sure how to prepare yourself, here’s a short video that shows you how to make a delicious local soup:
Spinach may have the lowest zinc content on our list, but it is actually one of the best options for pregnancy health.
First of all, spinach is the highest in history – one of the most important ingredients for a healthy pregnancy. After that, you have almost all the other essential vitamins and minerals in one leaf.
- Eat green salad
- Put it in a smoothie
- Saute with garlic, salt, and avocado oil
- Throw it in any frying pan
Zinc And Your Pregnancy
This is the time of your life when it is most important to get enough of all the essential nutrients. So take your zinc levels seriously for both you and your baby. Fortunately, it is not so difficult:
- Choose a zinc vitamin supplement and take it regularly, as directed
- Have a variety of healthy foods that include some of these zinc foods that make up our list
If you are still worried about your zinc levels, have your doctor check you. Severe zinc deficiency may require additional zinc supplementation.