Minerals
Minerals make up only 4% of your body weight but they are very important for your health. Although by themselves they are inactive chemical elements, they act as catalysts for many important bodily processes such as the formation of bones and the transmission of messages through the brain and nervous system. They also help in the production of hormones and assist in the release of energy from food.
Minerals can be broken down into two basic groups: major, or macro-minerals, and trace, or micro-minerals. The macro-minerals calcium, magnesium, sodium (salt), potassium and phosphorus are needed in fairly substantial amounts for proper health. By comparison, the trace minerals are needed in far smaller quantities and include substances such as copper, chromium, iodine, iron, manganese, selenium, and zinc. Although trace minerals are required in much smaller amounts they are just as important as the major minerals.
Minerals must be obtained from the food and liquids that we consume, but some of these foods such as seafood, liver and fish may need to be limited during pregnancy for other reasons. fish intake during pregnancy
Minerals are primarily stored in bone and muscle tissue so build up’s can occur and toxicity is a possibility, but this is more likely to occur when one minerals is taken to excess in isolation.
As your diet becomes more processed and refined the risk of depletion of these elements increases.
Your body’s need for these nutrients increases during pregnancy and breastfeeding
| Name |
Food source |
Recommended intake (RDA)¤ |
Deficiency |
What it does |
| Calcium (Ca) |
Milk, hard cheese, broccoli, peanuts, walnuts, salmon, sardines, sunflower seeds, green leafy vegetables |
Woman, 25 –50 = 800mg
Pregnant = 1,200mg
Breastfeeding = 1,200mg |
Quite common
|
Essential for nerve transmission. The most important nutrient for the formation of healthy bones and teeth.
|
| Chromium (Cr) |
Asparagus, brewers yeast, liver, nuts, mushrooms, prunes, raisins |
Adults, 50 to 200 µg ** |
Quite common |
Plays a role in glucose tolerance, blood sugar and cholesterol levels.
Trivalent chromium is safe but the hexavalent industrial chromium is very toxic. |
| Copper (Cu) |
Whole grain cereals, meat, liver, leafy green vegetables, kidney, nuts, shellfish |
Adults, 1.5 to 3 mg ** |
Very rare |
Part of many enzymes. Involved in metabolising some neurotransmitter chemicals.
Promotes iron absorption but could adversely affect zinc absorption.
|
| Iodine (I) |
Citrus fruits, iodised salt, milk, seafood, kelp |
Woman, 25 –50 = 150µg
Pregnant = 175µg
Breastfeeding = 200µg |
Not common
Deficiency is more common in developing countries |
An essential compound of thyroid hormones.
Severe deficiency can lead to mental retardation. |
| Iron (Fe) |
Bananas, egg yolks, kidneys, liver, shellfish, red meat, molasses, apricots, haricot beans, raisins, prunes, pumpkin and sesame seeds |
Woman, 25 –50 = 15mg
Pregnant = 30mg
Breastfeeding = 15mg |
Quite common
The most common deficiency
Deficiency is and more likely with strict vegans |
Essential for function of the immune system and the formation of healthy red blood cells which transport oxygen around the body.
Can cause toxic side effects in high doses.
|
| Magnesium (Mg) |
Avocado, banana, cereals, green vegetables, legumes, meat, milk, nuts, whole grains |
Woman, 25 –50 = 280mg
Pregnant = 300mg
Breastfeeding = 355mg * |
Quite common |
A co-factor in energy production and is necessary for healthy bone growth. Necessary for muscle contraction and nerve function. |
| Manganese (Mn) |
Brown bread, brussel sprouts, cereals, ginger, grains, kelp, nuts |
Adults, 2 to 5 mg ** |
Rare |
Involved in cell structure and the metabolism of amino acids, fats and carbohydrates. |
Phosphorous (P)
|
Cheese, eggs, fish, meat, milk, poultry, soya beans, wheat bran |
Woman, 25 –50 = 800mg
Pregnant = 1,200mg
Breastfeeding = 1,200mg |
Very rare |
An essential component of all cells, present in bones and teeth. Essential for the conversion of food into energy. Large doses can affect calcium metabolism. |
| Potassium (K) |
Bananas, fruit, milk, tomatoes, vegetables (almost all foods) |
No Recommended Dietary Allowance |
Very rare |
The most common mineral in body cells
A constituent of body fluids, it promotes fluid balance, muscle and nerve function. |
| Selenium (Se) |
Eggs, brazil nuts, kelp, meat, milk, molasses, potatoes, poultry, red meat, seeds, soya beans, sunflower seeds, tuna, wheat germ |
Woman, 25 –50 = 55µg
Pregnant = 65µg
Breastfeeding = 75µg |
Quite common |
A component of a number of enzymes, as an anti-oxidant it protects against cell damage from free radicals.
Toxic levels are possible through continued large dosage. |
| Sodium (Na) |
Table salt, kelp, kidney, meat, milk, seafood |
No Recommended Dietary Allowance |
Very rare |
Most people over consume sodium. Involved in nerve function and the regulation of body water content. Can interfere with riboflavin and phosphorous metabolism. |
| Zinc (Zn) |
Eggs, liver, nuts, onions, pumpkin, peanuts, seeds, red meat, shellfish, sunflower seeds, wheat germ, whole wheat, wheat bran |
Woman, 25 –50 = 12mg
Pregnant = 15mg
Breastfeeding = 19mg * |
Quite common
Severe deficiency is rare but mild to moderate deficiency is quite common |
Helps in formation of many enzymes that oversee chemical reactions in our bodies, essential for growth and tissue repair. Deficiency can result in impaired growth and poor pregnancy outcome. |
¤ RDA (Recommended Dietary Allowances) are the safe and adequate levels of intake for daily consumption, as determined in the 10th Edition of RDA from the National Research Council (USA).
(recommendations from Canada and UK are similar).
Intake values: mg = milligrams, µg = micrograms
* RDA shown is for first 6 months of breastfeeding; most minerals have the same recommendation for the first six months as the second six months of breastfeeding up to the age of one.
** Because there is less information on these nutrients there is a recommended range of estimated safe and adequate dietary intakes for adults only.
High alcohol intake can cause deficiencies in some minerals particularly magnesium and zinc.
Although it is not recommended to take mineral supplements before or during pregnancy mild zinc deficiency has been reported in many parts of the world, including the United States. Zinc is believed to be important for fetal growth, development, and immune function. It would be wise to ensure that your intake includes food groups that include the mineral zinc. Current practice is not to supplement with zinc.
If you are going to take a multi-vitamin and mineral supplement choose one formulated specifically for pregnancy as these will not contain high doses that could be harmful to your baby.
Always consult a doctor before taking particular mineral supplements.
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