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Zinc: Your Pregnancy Superfood – Here’s Why You Need It

Why Zinc Rich Foods Are So Important in Pregnancy

Pregnancy is a crucial phase in a woman’s life, where taking special care of your diet is imperative to ensure a smooth childbirth process. One essential nutrient for expectant mothers is zinc. According to the National Center for Biotechnology Information, zinc plays a significant role in reducing the risk of preterm birth during pregnancy. Zinc is essential for the proper functioning of over 300 enzymes, which are vital for maintaining a healthy immune system, tissue repair, and the metabolism of essential nutrients. In this article, we will delve into why zinc-rich foods are so important during pregnancy, the daily recommended intake, and the potential risks of zinc deficiency.

The Importance of Zinc Consumption During Pregnancy

Due to the human body’s inability to store zinc like other nutrients, regular intake of zinc-rich foods is essential. It is recommended that pregnant women include foods like lentils, cashews, amaranth, sesame seeds, paneer (cottage cheese), and sunflower seeds in their diet. Zinc is crucial for both the mother and the developing baby. As for daily zinc requirements, consuming 12 milligrams of zinc-rich foods daily can help prevent any deficiencies.

Risks of Zinc Deficiency

Zinc deficiency during pregnancy can lead to various complications that pose a significant risk to both the expectant mother and the developing baby. Some of these risks include:

Prolonged Labor

Prolonged labor, also known as prolonged labor or prolonged labor dystocia, is a condition in which the labor process lasts longer than usual. Zinc deficiency can increase the risk of prolonged labor, making the childbirth process more challenging and potentially leading to complications.

Atonic Postpartum Hemorrhage

Atonic postpartum hemorrhage is a condition characterized by significant bleeding after childbirth. Zinc plays a role in uterine muscle contractions, and a deficiency in this essential nutrient can increase the risk of atonic postpartum hemorrhage.


Hypertension, or high blood pressure, is another risk associated with zinc deficiency during pregnancy. High blood pressure can lead to various complications, including preeclampsia, which is a severe condition that endangers the life of both the mother and the baby.

Preterm Labor

Preterm labor, or premature birth, is a condition where labor starts before 37 weeks of pregnancy. Zinc deficiency is linked to an increased risk of preterm labor, which can lead to various health problems for the newborn.

Post-term Pregnancy

Post-term pregnancies occur when a pregnancy exceeds 42 weeks. Zinc deficiency can contribute to the likelihood of post-term pregnancies, which come with their own set of complications.

Ensure an Adequate Intake of Zinc

To prevent these risks and ensure the well-being of pregnant women and their unborn children, it is crucial to meet the daily zinc requirements. Regularly incorporating zinc-rich foods into the diet can help maintain the recommended intake of this vital nutrient.

In conclusion, the importance of zinc-rich foods during pregnancy cannot be overstated. Zinc is vital for a healthy pregnancy, as it helps prevent complications like preterm birth, prolonged labor, atonic postpartum hemorrhage, hypertension, and post-term pregnancies. By ensuring an adequate intake of zinc through a balanced diet, expectant mothers can safeguard their health and the health of their newborns.