Pregnancy Nutrients: Zinc

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.

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.

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.

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

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.

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