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Essential minerals and trace elements during pregnancy
Like the vitamins, mineral salts and trace elements are neither sources of energy nor components of our tissues. They are non-organic substances. A number of them are essential to life and present in large quantities in our body (4 to 5% of its total weight). They intervene at various levels: hormonal activity, energy production, skeletal formation, good functioning of the nervous system and muscles … But others, such as lead, are toxic. We distinguish between mineral salts, which our body needs in high quantities, and trace elements, for which the border between useful dose and toxic dose is sometimes very narrow.
Calcium and iron, two minerals to watch out for during pregnancy
Two minerals are essential for the health of mother-to-be and her baby. It’s about calcium and iron.
- calcium
Calcium not only participates in the formation of the fetal skeleton, but also prevents the risk of high blood pressure … and even, they say, the baby blues. This mineral is provided by food, mainly through milk and dairy products. To ensure your needs and those of your child, it is advisable to consume 3 dairy products per day, to vary: milk, yogurts, cottage cheese, cheese … A dairy product is for example 1 average glass of cow’s milk (150 ml), 1 natural yogurt (125 g), 20 g of Emmental or Comté cheese. Think of mineral waters rich in calcium (on the label: calcium content greater than 150 mg). See article: Calcium is good for pregnant women
- The iron
Even though your iron needs increase during pregnancy, it is normally covered by your diet. But be careful, iron deficiency can lead to anemic state and increase the risk of prematurity. So watch if you are consuming it well. Iron is found in meat and fish, but also in black pudding, to be eaten only well cooked. Put fish on your menu twice a week (don’t forget the canned foods – sardines, tuna, mackerel, herring – which are nutritionally good and inexpensive). Also think about dried vegetables (lentils, white beans, chickpeas …), even if the iron they contain is less well absorbed by your body than that of animal origin.
Iodine requirements
Iodine plays an essential role for the proper functioning of the thyroid gland and the development of a child’s brain. Needs increase during pregnancy, especially in the third trimester. Where is this trace element found? In well-cooked crustaceans, mussels, sea fish (cod or cod, mackerel, whiting, tuna, pollack, herring, sardines, skate, dogfish, salmon, etc.), whether fresh, canned or frozen, the milk, dairy products and eggs. We opt for iodized salt to season and cook.
Should I take supplements during pregnancy?
Every day, mineral salts and trace elements are eliminated by our kidneys. The food must therefore contain sufficient quantities. In principle, a varied diet is sufficient to cover most of these needs.. It is therefore not useful – it is even not recommended! – to rush on the multiple supplements of medicinal types, or on foods known as “enriched” in mineral salts and trace elements. The dangers of excessive intakes are real. In any case, it is up to the health professional who follows you to assess your intake and possibly to prescribe a drug supplement.