Eating for Two: Part 6 – Zinc

Zinc

Zinc is another essential nutrient where your body's needs jump by over 30 percent. It's present in virtually every cell of both you and your baby. Your little one relies on zinc for rapid growth and for creating new DNA. This mineral also plays a key role in your newly heightened senses of taste and smell. Plus, it bolsters your immune system and helps your body repair and rebuild itself. Much like vitamin B6, zinc is actively involved in more than 100 vital biochemical processes. Not having enough zinc can lead to slower fetal development and even premature birth. In general, pregnancy outcomes are noticeably better when mothers maintain healthy zinc levels.

For most Americans, red meat and poultry are the primary sources of zinc. Other excellent options include beans (like baked beans), nuts (such as cashews, pecans, walnuts, and almonds), seafood (oysters and flounder), whole grains (oatmeal or bran), and dairy products (yogurt and cheese). It's a good idea to incorporate some of these naturally zinc-rich foods into your pregnancy diet. When it comes to meat, opting for organic might be even more important than choosing organic produce.

Pregnant individuals require at least 11 mg of zinc daily. Prenatal vitamins typically provide around 15 mg. You'll also find zinc commonly added to fortified cereals, making it easier to meet your needs with a Modern approach to nutrition.