Importance of trace elements in pregnancy

Trace elements are required during pregnancy to reduce the risk of adverse pregnancy outcomes such as preterm delivery and miscarriage.

Have a diet rich in food sources of those nutrients for a healthy and happy pregnancy. Food is your best medicine, so go for fresh and organic where possible.

Copper: ensures normal baby growth, supports immune function and nervous system

Food sources: sesame, kale, sunflower seeds, avocados, asparagus, beans, oats, garlic, coconut milk, cashews, chestnut mushrooms

Zinc: involved in the DNA and RNA production, promotes your baby`s growth and development, supports immune and nervous system

Food sources: poultry, eggs, cheese, yoghurt, brown rice, seeds, nuts, beans, pumpkin, peas

Calcium: ensures development of your baby`s bones, nerves and muscles. Your calcium serum levels directly affect your baby`s serum calcium levels.

Food sources: soft fish bones (tinned salmon and sardines), plain yoghurt, cottage cheese, kale, broccoli, almonds, sesame seeds, pulses. Vitamin D enhances calcium absorption.

Iron: component of haemoglobin (protein found in red blood cells). Iron is involved in oxygen transport, storage and use. Iron deficiency in pregnancy directly affects your baby`s growth and development. Iron can also strengthen your baby`s immune system.

Food sources: beef, venison, lamb, poultry, chickpeas, peas, beans, spinach, dried apricots

Vitamin C enhances iron absorption from plant sources. Black and green tea can decrease the uptake of iron as it contains compound called tannins. Make sure you drink your tea 30 minutes after your meal.

Magnesium: helps build your baby`s bones and teeth, it works with calcium

Food sources: brown rice, quinoa, dark green leafy vegetables such as spinach, pumpkin and sunflower seeds, almonds, lima beans, bananas, oat bran

 Iodine: ensures healthy development of your baby`s brain and nervous system

Food sources: saltwater fish, sea vegetables – (seaweed is a concentrated source of iodine, so it can provide excessive amount, eating it more than once a week in pregnancy is not recommended), iodised salt, dairy.

Please remember happy and healthy pregnancy starts with healthy diet.