Zinc is an essential mineral that can be found in many foods naturally. Zinc plays an important role in daily bodily functions and is essential during pregnancy. For mothers who are or are about to become pregnant, it is important to understand the effects of zinc and prenatal nutrition. Please supplement zinc for pregnant women properly to stay healthy.
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1. Why need zinc supplements for pregnant women?
Zinc is commonly known to help maintain a healthy immune system and promote normal body growth. In addition, zinc also helps to metabolize DNA and heal wounds quickly.
1.1. The role of zinc in pregnancy is different for pregnant women and fetuses
Benefits of zinc for pregnant women:
Zinc is beneficial for the developing baby:
Zinc supplementation for pregnant women is necessary
1.2. The effectiveness of zinc in preventing some diseases and pregnancy complications
The use of zinc during pregnancy is effective in preventing some of the following diseases and complications.
Diarrhea
Severe zinc deficiency in children is common in developing countries. It is very important to provide zinc to undernourished women during pregnancy and one month postpartum. This helps reduce the incidence of diarrhea in infants during the first year of life.
Cold
During pregnancy, the mother's body becomes more sensitive and susceptible to common illnesses such as colds. Because of the limited use of the drug during pregnancy, mothers can use zinc lozenges instead. Most research shows that lozenges containing zinc gluconate or zinc acetate reduce the duration of colds in adults. However, side effects such as taste and nausea may limit its use in pregnant women.
Depression
During pregnancy, pregnant women have many psychological changes, easily pressure and anxiety. However, the use of antidepressants during pregnancy is limited. Many studies show lower zinc levels in people with depression. Eating more foods containing zinc is associated with a lower risk of depression.
Some research shows that taking zinc along with antidepressants improves conditions in people with major depression. However, other research showed an improvement in depression only in people who did not respond to treatment with antidepressants alone.
Zinc supplements for pregnant women may reduce the risk of depression
Premature birth
Using oral zinc tablets during pregnancy seems to reduce the risk of preterm birth . But zinc supplementation does not reduce the risk of stillbirth, miscarriage, or infant death.
Vitamin A deficiency
Taking zinc along with vitamin A improves vitamin A levels better than taking vitamin A or zinc alone.
However, in some cases, zinc may not be effective in preventing some problems.
Pregnancy complications in women with HIV/AIDS
Taking zinc during pregnancy does not reduce the risk of HIV transmission to the infant.
Infant development
Giving zinc to infants or children at risk of zinc deficiency does not improve mental or motor development. But giving women zinc during pregnancy can increase a baby's growth during the first year of life.
Preeclampsia
Taking zinc does not reduce the risk of high blood pressure during pregnancy.
Low iron levels in pregnant women
Zinc use did not improve iron levels in women taking iron and folic acid supplements.
Low birth weight in babies
Taking zinc during pregnancy does not reduce the risk of having a low birth weight baby. Giving zinc to low birth weight infants in the developing world seems to reduce the risk of death, prevent certain complications, and improve morale. Zinc supplementation for low birth weight infants in developing countries also helps prevent some complications and deaths. But zinc does not seem to improve growth in low birth weight infants in developed countries.
1.3. Zinc deficiency in pregnancy
Zinc requirements are higher during pregnancy and lactation. New-born and pregnant mothers are at risk for zinc deficiency. A recent study found:
Both the fetus and mother will be affected if zinc deficiency
3. When should pregnant women use zinc?
The above benefits of zinc for pregnant women and fetuses show that: Zinc supplementation during pregnancy is very important . Even zinc supplementation needs to last until breastfeeding. Because it will affect the amount of zinc in the infant's nutrition.
Zinc supplementation is similar to folic acid, one of the nutrients prescribed before pregnancy. It contributes to ensuring the quality of eggs. Zinc promotes DNA programming of oocytes or immature oocytes. Therefore, zinc supplementation is also essential before conception.
4. How much zinc is enough for pregnant women?
Zinc is generally safe for most pregnant and lactating women when used in the Recommended Daily Intake (RDA). However, high doses should not be used in nursing women and are not safe for pregnant women.
Women 14 to 18 years old:
Women 19 years and older:
The upper allowable zinc tolerance level (UL) for those who are not under medical supervision:
5. What if pregnant women consume too much zinc during pregnancy?
The amount of zinc in the body needs to be controlled. As the saying goes, too much of anything is harmful. The same goes for zinc supplements. Excess zinc in pregnant women can lead to: vomiting, nausea, diarrhea or even stomach pain. In fact, studies suggest that an adult should get no more than 40 mg of zinc per day.
Pregnant women should not take too much zinc
6. What are the signs of zinc deficiency during pregnancy?
Signs of zinc deficiency in pregnant women include:
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7. Food sources of zinc
Black chocolate
Chocolate is everyone's favorite. No one can resist its sweet taste. But they contain high amounts of sugar that can be harmful to health. However, dark chocolate is quite different because it is low in sugar and high in much-needed zinc.
Pregnant women can eat dark chocolate to supplement zinc
lentils
Lentils have always been a rich source of vitamins and minerals. One mineral that can be easily found in lentils is zinc. Lentils are also rich in protein and fiber. Therefore, lentils should be included in the daily diet.
Pumpkin seeds
Pumpkin seeds are not only a good source of zinc but are also found to be high in omega-3 fats and magnesium. You can add pumpkin seeds to salads or use roasted pumpkin seeds which are also delicious.
Green bean
Chickpeas are a good source of protein and fiber. Therefore, this is a recommended option for vegetarians. An added advantage of chickpeas is that they help improve digestion. Therefore, chickpeas help pregnant women avoid acid reflux or other digestive problems.
Sesame seeds
In 100 g of sesame seeds, the zinc concentration is about 7.8 mg. Sesame was also found to be a good source of phytosterols. It's a compound that helps control cholesterol and sesamin, which is a compound that helps balance hormones.
Kidney beans (red beans)
Kidney beans are a good choice if you are a vegetarian. This food source helps regulate blood sugar levels. In addition, they also provide you with a reasonable diet rich in zinc.
If you are a vegetarian, you can choose kidney beans
Yogurt
Yogurt is known to be a dairy product that is rich in probiotics and rich in zinc. In one cup of yogurt there is up to 1.4 mg of zinc. Eating yogurt will help you improve immunity, control mood swings and promote heart health.
Lamb or beef
Lamb and beef are the best sources of zinc. Pregnant women who eat meat are unlikely to be zinc deficient. But be careful to cook meat carefully because raw meat can lead to health problems in pregnant women.
Cashew
In about 30 g of cashews, about 1.6 mg of zinc will be found. In addition, they are found to be high in unsaturated fatty acids and protein. Eating cashews will help reduce inflammation, maintain good bone health and reduce hunger because it keeps you fuller for longer.
Zinc supplements in pill form
When a normal diet is not enough to meet the body's zinc needs, it should be supplemented with different forms of supplements. It usually comes in three forms: an oral supplement, a nasal spray, and as a prenatal vitamin. Pregnant women should take the prenatal vitamin form.
Can supplement zinc for pregnant women in the form of oral tablets
However, should take the drug as prescribed by the doctor, combine zinc tablets for pregnant women with food. This helps reduce discomfort when taking zinc tablets alone. The consultation with the doctor helps the mother choose the type as well as the appropriate dosage and usage method to ensure the mother and the baby.
It's important to get enough nutrients, including zinc, before and during pregnancy and while breastfeeding. Pregnant women need to learn carefully and have a suitable diet and nutritional supplement. Always keep in mind that be sure to follow your doctor's recommended regimen. This helps to avoid deficiency or excessive use of substances, which are harmful to mother and baby.
Doctor Truong My Linh
