Zinc During Pregnancy For Indians: Benefits, RDA, Sources, Risks of Zinc Deficiency
Fitterfly - Team Nutrition
- Posted On May 25, 2019
Zinc is one of the minerals that we get through a healthy, balanced diet. It is a micronutrient, which is needed for cell division, protein synthesis and growth.
Role of Zinc in Pregnancy
Zinc is important during pregnancy to ensure proper growth of the foetus, which leads to a healthy birth weight. Severe zinc deficiency during pregnancy puts the baby at risk for low birth weight (LBW) and the foetus could be small for gestational age (SGA).
As you are aware, adequate gestational weight gain is necessary for a healthy pregnancy.
Recommended Dietary Allowance (RDA)
During pregnancy, Indian women need around 12 mg zinc
Sources of Zinc
Vegetarian sources of zinc include pumpkin seeds and legumes like chickpeas, lentils and beans.
|Pumpkin seeds (2tsp; 10g)||1.03mg|
Non-vegetarian sources include meats and shellfish. However, during pregnancy you may be asked to avoid shellfish.
|Chicken liver (100g)||2.65mg|
|Boiled Egg (45g)||0.2mg|
Zinc Rich Vegetarian Recipe
2 Parathas with 1 Small Bowl Soyabean curry
Add 2 tsp pumpkin seeds to the paratha dough. This meal will give you 1.15mg zinc.
Paneer Pulao with Pumpkin seed raita
Add 50g paneer in pulao and 2 tsp pumpkin seed and 100g curd in a vegetable raita. This meal will give you 1.12mg zinc.
Zinc Rich Non-Vegetarian Recipe
1 Medium Piece of Kaleji (mutton liver) (100g) with a bowl of rice (150g)
This meal will give you 3.97mg of zinc.
1 small bowl ravas curry/fish curry (100g) with a bowl of rice (150g)
This meal will give you 0.6mg Zinc
Zinc Supplements During Pregnancy
During pregnancy doctors typically prescribe iron, calcium and folic acid supplements.
However, some doctors may give you a multivitamin supplement which contains zinc. Please follow your doctor’s advice for all supplements during pregnancy.
Zinc deficiency is usually not tested for in routine blood tests during pregnancy but if you follow a healthy pregnancy nutrition program like Fitterfly Pregnancy Nutrition Program and take the prescribed supplements you can meet your daily zinc requirement.
Food for Proper Absorption of Zinc
Phytates in certain foods like cereals and grains prevent proper absorption of zinc. That is why it is important to follow certain nutritional guidelines while preparing these foods. For example, you can pre-soak millets like ragi and seeds like quinoa to ensure that these foods don’t interfere with the absorption of zinc.
Zinc supplementation during pregnancy
Maternal zinc deficiency during pregnancy elevates the risks of fetal growth restriction: a population-based birth cohort study
Dietary factors influencing zinc absorption.
Fitterfly is a wellness company run by doctors, nutritionists and wellness experts with an aim to empower people with knowledge and tools for good health. We use personalized technology for everyday wellness. Our qualified Coaches at Fitterfly provide detailed customized guidance according to your age, health condition, and personal preferences. To know more, download and use ‘Fitterfly Wellness’ app from play store or app store or write to us at firstname.lastname@example.org or just call us at +917045065225