Preparing for pregnancy is vital for the future health of both mom and baby, and research at Penn State’s College of Agricultural Studies shows that zinc is an essential mineral for women to focus on before conception. Zinc plays a critical role in preventing infertility, reducing pregnancy complications, and ensuring healthy fetal development. In this article, we’ll explore the importance of zinc and how women who plan to become pregnant can increase their zinc intake.
The essential role of zinc
Zinc is a multitasking mineral, serving as a catalyst, structure, and signaling agent that regulates numerous cellular pathways, involving hundreds of enzymes and proteins. According to Francisco Diaz, a researcher at Penn State, “insufficient zinc during pregnancy causes developmental defects in many species.” The importance of zinc cannot be overstated, as it affects a wide array of bodily functions such as metabolism, immune system, and gene regulation.
Zinc and female reproduction
In order for women to achieve a healthy pregnancy, optimal zinc levels before conception are essential. Diaz explains that “zinc is very similar to folic acid, which is one of the few nutrients that are prescribed before a woman becomes pregnant.” Folic acid is crucial before conception to ensure the quality of the egg and prevent neural tube defects in the developing embryo. Similarly, zinc plays a vital role in the quality of the egg, embryo development, and overall pregnancy outcomes.
How much zinc is required?
Every woman’s needs are different, and the required zinc intake depends on factors such as age, weight, and health status. The Recommended Dietary Allowance (RDA) for zinc is 8 mg per day for women and 11 mg for pregnant women. It is essential to consult your healthcare professional to determine your optimal zinc intake.
Foods high in zinc
When it comes to increasing your zinc intake, some of the best sources include:
- Meats: Red meat, poultry, and organ meats are rich in zinc. A 3-ounce serving of cooked beef provides about 6.2 mg of zinc.
- Seafood: Oysters, crab, and lobster are all excellent sources of zinc. One serving of oysters contains a whopping 74 mg of zinc, which is more than enough for your daily needs.
- Milk and dairy products: One cup of milk provides 1 mg of zinc, while a serving of yogurt contains 1.7 mg.
- Eggs: One large egg contains approximately 0.6 mg of zinc.
- Nuts and seeds: Almonds, cashews, and pumpkin seeds are great plant-based sources of zinc. A quarter cup of pumpkin seeds contains about 2.52 mg.
While fruits and vegetables also contain zinc, they are typically in lower amounts compared to the aforementioned foods. It’s essential to get zinc from various sources, as certain foods high in zinc can also be high in other nutrients that are not recommended in excessive amounts during pregnancy, such as vitamin A in liver.
Zinc supplements
Diaz suggests that “giving multivitamins or supplements to a woman after she has found out that she’s pregnant doesn’t really address the issue.” It’s crucial for women planning to become pregnant to ensure their zinc intake is sufficient before conception. This may involve consuming a balanced diet or supplementing with over-the-counter zinc supplements or a prenatal vitamin containing zinc. However, it’s vital to consult with your healthcare professional before starting any supplements.
Zinc absorption and interactions
While increasing your zinc intake is important, it’s just as crucial to ensure your body is properly absorbing the mineral. Some factors can affect absorption, such as the presence of other minerals like calcium, iron, and copper, which can compete with zinc. Additionally, over-supplementation with zinc can lead to a copper deficiency. To avoid these issues, it’s essential to consume a balanced diet, focus on food sources of zinc, and consult with your healthcare professional before starting any supplements.
In conclusion, zinc is an incredibly important nutrient for women planning to become pregnant, as its role extends from ensuring egg quality to supporting healthy fetal development. By focusing on consuming a balanced diet rich in zinc and working closely with your healthcare professional, you can ensure optimal zinc levels and set the stage for a healthy pregnancy.
