Your Baby Today


Your Mineral Needs

Your Mineral Needs

Minerals, like vitamins, are essential for a well-balanced diet -- especially when you're pregnant. They keep your body running in tip-top shape. They also are involved in just about every aspect of your growing baby's development. Here's a rundown on these important minerals and what foods are good sources of them.

A Mineral-Rich Diet
As you can see from the following list, minerals are abundant in many of the foods you're already eating on a daily basis. Getting a mineral-rich diet should not be difficult because minerals are widely available in so many foods that you're likely to get what you need. Just stick with a variety of the basic food groups: dairy products; meats, fish, and seafood; whole grain breads and cereals; fruits; and vegetables.

  • Calcium: Dairy products, tofu, and dark green vegetables

  • Chromium: Whole grains, wheat germ, and orange juice

  • Copper: Poultry, fish, meats, soybeans, potatoes, and dark green leafy vegetables

  • Fluoride: Fluoridated water

  • Iodine: Seafood and iodized salt

  • Iron: Meat, raisins, dried apricots, potatoes with their skins, and dried peas and beans

  • Magnesium: Milk, peanuts, bananas, wheat germ, and oysters (eat them cooked only)

  • Manganese: Raisins, spinach, carrots, broccoli, oranges, and peas

  • Molybdenum: Whole grains, beans, and milk

  • Phosphorus: Meats, poultry, fish, dairy products, eggs, whole grains, and nuts

  • Selenium: Dairy products, meats, seafood, and whole grains

  • Zinc: Meats, turkey, wheat germ, eggs, and liver

Prenatal Supplements
Your health-care provider probably has prescribed a prenatal supplement that contains the right mix of vitamins and minerals you will need for pregnancy. This can be a great insurance policy, but it shouldn't take the place of a good diet. Foods contain lots of micronutrients and fiber which you cannot get through a supplement.


About The Author

Topeka, Kansas native Jill Tomlin writes about health issues for Your Baby Today. Her work appears in national publications.

The content on these pages is provided as general information only and should not be substituted for the advice of your physician.

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