The browser you are using is too old for our website. Please visit www.aptaclub.ie from Chrome and you will be able to browse normally.

Pregnancy

      Pregnancy Nutrients: Zinc

      Grilled Steak

      Pregnancy Nutrients: Zinc

      In sync with zinc

      Everything you need to know about zinc

      The rapid growth and development of tissue and DNA that’s taking place in your baby’s body relies on a good supply of zinc during pregnancy. Learn how this important mineral supports your own health too, and which foods to eat for an adequate supply.

      recipe-book-icon-circle.png

      Free recipes 

      Delicious breakfast, lunch and dinner recipes from our team of nutritionists 

      Join now for FREE

      A building block of life

      Zinc, a mineral present in many foods, plays an essential role in the construction of your baby’s cells and DNA during pregnancy.

      It is needed for cell division and tissue growth, supporting normal development as your baby grows. As pregnancy is a time when your baby is growing from a single cell into a little person comprised of trillions of cells, a healthy intake of zinc as part of a well-balanced diet is crucial.

      Zinc is also well-known for its benefits to the immune system, helping to protect against infections and heal wounds, and aids in the metabolising of other vital nutrients.

      A good start for a healthy brain

      An adequate supply of zinc during pregnancy has various benefits for your baby, besides normal growth.

      Found in high concentrations in the brain, it is important for normal brain function, which contributes to all future learning and development.

      It also helps to build a robust immune system by helping to maintain a healthy amount of antibodies.

      Pregnant Woman Cutting Avocado

      Zinc, a mineral present in many foods like avocado, plays an essential role in the construction of your baby’s cells and DNA

      Can you take zinc in pregnancy?

      Getting the right amount of zinc in your diet is especially important during pregnancy, when your immune system is naturally suppressed, leaving you more vulnerable to infection. Zinc is one of the nutrients that provide some extra immune support, making it important for your own health, as well as your baby’s.

      Maintaining a healthy intake of zinc throughout your pregnancy has also been linked to a lower risk of premature birth.

      Soya

      Zinc in pregnancy

      Zinc, a mineral present in many foods, plays an essential role in the construction of your baby’s cells and DNA during pregnancy.

      How much zinc is enough while pregnant?

      Because of zinc's important role in your baby’s development, the RDA during pregnancy is 7mg per day. Your need also rises to 12mg while breastfeeding. Present in many foods, these amounts should be obtainable from a well-balanced diet.

      Try eating the following foods to ensure a good intake:

      • Red meat such as beef as well as poultry and turkey
      • Oatmeal
      • Nuts, beans and soya
      • Dairy products and eggs

      Wholegrain bread, fortified cereals and corn also provide zinc, but the phytates they contain can inhibit the absorption of zinc from other foods. To maximise your intake from other sources, avoid regularly eating these foods at the same time.

      Next steps

      Try these zinc-rich light meals and snacks to boost your intake:

      • Porridge with a handful of walnuts
      • A hard-boiled egg
      • Turkey salad with sliced almonds
      • Cottage cheese on oatcakes

      Your baby's future health begins here

      Your baby's future health begins here

      At Aptaclub, we believe that experience helps to build resilience; that
      each new encounter, whether in pregnancy or after birth, can shape your
      baby’s future development. With our scientific expertise and one-to-one
      round the clock support, we can help you and your baby embrace tomorrow.

      Join Aptaclub

      Related articles

      Questions about feeding and nutrition?

      Our nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.

      Free recipes 

      Delicious breakfast, lunch and dinner recipes from our team of nutritionists

      Join now for FREE

      Your privacy is important to us and therefore we would like to explain how we use cookies on this website. With your consent, we will use cookies to measure and analyse how our website is used (analytical cookies), to tailor it to your interests (personalisation cookies), and to show you relevant advertising and information (targeting cookies) we think you will like. For more information please read the cookie statement.

      Privacy Settings

      You can choose your preferences anytime for cookies and tracking. For more information please read our cookie policy.

      • Strictly necessary

        They are necessary for the website to function and cannot be switched off. They are usually only set in response to actions made by you which amount to a request for services (setting your privacy preferences, logging in, filling in forms, etc.). You can set your browser to block or alert you about these cookies, but some parts of the site will not then work.

      • Analytical cookies

        They allow us to count visits and traffic sources, to measure and improve the performance of our site. They show us which pages are the most and least popular and how visitors move around the site. If you do not allow these cookies we will not know when you have visited our site, and will not be able to monitor its performance.

      • Personalisation cookies

        They enable website’s enhanced functionality and personalization. They may be set by us or by third parties whose services we have added to our pages. If you do not allow these cookies, some or all of these services may not function properly.

      • Targeting cookies

        They may be set through our site by our advertising partners, to build a profile of your interests and to show you relevant adverts on other sites. They do not store directly personal information, but are based on uniquely identifying your browser and internet device. If you do not allow these cookies, you will experience less targeted advertising.