Motherhood is beautiful, but at the same time, the entire journey—from pregnancy to childbirth to breastfeeding—can be taxing and toll-taking. This is the time when women not only have to take care of themselves but must also fend for their babies.
From avoiding certain foods to performing mild exercises regularly, pregnant and lactating women must incorporate healthy lifestyle changes into their routine. Most importantly, they should ensure that they eat right to fulfil their nutritional requirements.
Zinc, which is an important mineral that boosts your immune system and metabolism, is extremely crucial for the health and development of both the mother and the growing foetus or breastfed babies, says Dr N Sapna Lulla, Lead Consultant - Obstetrics and Gynaecology, Aster CMI Hospital, Bengaluru. In an interaction with the OnlyMyHealth team, she discusses in detail the consequences of not pertaining to necessary requirements and also shares how that can be tackled.
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Why Pregnant And Lactating Women Need Zinc-Rich Diets
According to Dr Lulla, zinc is involved in many biological functions, including supporting the immune system and cellular growth.
She says, “During pregnancy, the demand for zinc increases significantly, as it plays a crucial role in DNA synthesis, cell division, and foetal development. Zinc deficiency can lead to adverse effects that may compromise both maternal and foetal health.”
Some of the reasons why zinc should be an integral part of a pregnancy diet include:
Foetal growth and development: Adequate zinc levels are essential for proper foetal growth and development. Zinc is a key player in the formation of the baby's DNA and helps regulate gene expression, influencing the development of organs and tissues, and preventing low birth weight.
Immune system support: During pregnancy, a woman's immune system changes to accommodate the growing foetus. Zinc deficiency can compromise the immune response, making both the mother and the baby more susceptible to infections.
Prevention of birth defects: Zinc is crucial for preventing congenital abnormalities. A deficiency in this vital mineral has been linked to an increased risk of neural tube defects and other structural malformations in the developing foetus.
Maternal health: Expectant mothers also benefit from sufficient zinc intake. It aids in maintaining a healthy immune system, supports wound healing (especially relevant during childbirth), and contributes to overall maternal well-being. Low zinc concentrations can prolong labour in pregnant women. Hence, antenatal substitution is a must, says Dr Lulla.
Cognitive development: Adequate zinc levels are crucial for proper brain development. Zinc deficiency has been implicated in cognitive deficits and behavioural issues in children. It may affect learning abilities and contribute to developmental delays.
Increased susceptibility to infections: A deficiency can compromise the mother's ability to fend off infections, leading to a higher likelihood of illnesses that may negatively impact both maternal and foetal health.
Impaired placental function: The placenta, which nourishes the foetus, relies on proper zinc levels for optimal function. Zinc deficits may compromise placental health and function, potentially limiting the nutrients and oxygen supplied to the developing baby.
How Much Zinc Is Ideal For Pregnant Women?
Globally, an estimated 17% of the population is at risk of inadequate zinc intake, according to StatPearls Publishing.
While children require 3 mg of zinc per day, adult females need 8 mg/day and adult males need 11 mg/day.
Research suggests these requirements are even higher for pregnant and lactating women. It says, "Zinc requirements increase up to twofold during these times, and up to 2 mg/day of loss occurs, lasting up to two months postpartum."
Dr Lulla says, “The standard zinc requirement in pregnancy is 15 mg/day, and for breastfeeding mothers, 19 mg of elemental zinc is permissible in the first six months and 16 mg in the next six months.”
Also Read: What Precautions Should Be Taken In The First Trimester Of Pregnancy?
Foods Rich In Zinc
Several delicious and nutritious foods are naturally packed with zinc. By incorporating them into the diet in the right proportions, one can ensure that both mother and baby receive the necessary zinc for a healthy pregnancy and a baby in pink health. Some of the zinc-rich food sources include:
- Legumes (lentils, beans, chickpeas)
- Nuts and seeds (pumpkin seeds, almonds, cashews)
- Whole grains (oatmeal, quinoa, brown)
- Red meat (beef, lamb), poultry (chicken, turkey), and eggs
Dr Lulla further recommends increasing zinc absorption by combining zinc-rich foods with fruits and vegetables that are high in vitamin C, such as oranges, tomatoes, and bell peppers. She concludes that one should limit their intake of coffee and tea, as these can interfere with zinc absorption.