Zinc, a mineral present in many foods, plays an essential role in the construction of your baby’s cells and DNA during pregnancy.

It is needed for cell division and tissue growth, supporting normal development as your baby grows. As pregnancy is a time when your baby is growing from a single cell into a little person comprised of trillions of cells, a healthy intake of zinc as part of a well-balanced diet is crucial.

Zinc is also well-known for its benefits to the immune system, helping to protect against infections and heal wounds, and aids in the metabolising of other vital nutrients.

An adequate supply of zinc during pregnancy has various benefits for your baby, besides normal growth.

Found in high concentrations in the brain, it is important for normal brain function, which contributes to all future learning and development.

It also helps to build a robust immune system by helping to maintain a healthy amount of antibodies.

Getting the right amount of zinc in your diet is especially important during pregnancy, when your immune system is naturally suppressed, leaving you more vulnerable to infection³. Maintaining a healthy intake of zinc throughout your pregnancy has also been linked to a lower risk of premature birth⁴.

The recommended daily intake for every woman, whether pregnant or not, is 7mg each day. Since zinc is present in many foods, you should be getting all the zinc you need from a healthy, well-balanced diet⁵. If you decide to breastfeed your baby, you shouldn’t need to make any special dietary changes but it’s a good idea to eat healthily. You can always talk to your midwife or healthcare professional if you’d like more advice.

Clinical studies have produced inconsistent results in terms of the effect of too much zinc or a lack of zinc during pregnancy. But what we do know is that small amounts of zinc are vital for our overall health, and since our bodies can’t produce or store it, it’s essential that we include it in our daily diets.

Shellfish, Meat and legumes like chickpeas, lentils and beans are all excellent sources of zinc⁵.

Wholegrain bread, fortified cereals and corn also provide zinc, but the phytates they contain can inhibit the absorption of zinc from other foods. To maximise your intake from other sources, avoid regularly eating these foods at the same time.