What are the recommended daily intake levels?

In general, the RDA is around 28mg per day during a pregnancy.  Doctor's advice should be sought before taking any nutritional supplements.  An upper limit of around 40mg/day, depending on weight and height, is important to remember because excessive iron in the body can be toxic and in very high levels can be lethal (above 50mg per kilogram of weight).  Vitamin C is used by the body in the process of iron absorption.

Which foods are a good source of iron?

Fruits and juice: Strawberries.

Vegetables: Yeast extract, cocoa powder, spinach, parsley & cress.

Pulses, cereals & nuts: Corn flakes, beans, soya flour, muesli, pistachio, lentils, wheat germ., fortified cereals.

Animal products: Beef, rabbit, lamb, chicken liver, fish, mussels, pâté, lamb liver, rabbit liver, black sausage, roast pigeon, egg yolks.

Manganese

What is the role of manganese?

Manganese is used by the body to promote enzyme function in a multitude of ways.  During a pregnancy, manganese is also important for the development of the hearing system.

What are the recommended daily intake levels?

The RDA for manganese is not normally quoted, however between 2.5mg and 5mg is considered safe and adequate.

Which foods are a good source of iron?

Fruits and juice: Strawberries.

Vegetables: Brewed black tea, Kale (seaweed), spinach.

Pulses, cereals & nuts: Black beans, whole oatmeal, whole wheat pasta, brown rice, nuts.

Zinc

What is the role of zinc?

Zinc is another trace element that is essential for the growth and development of human life and has an active role in body functions from the brain to the pancreas. During a pregnancy, zinc is also used to assist the foetus to develop the brain and also to be an aid to the mother in the 1st and  2nd stages of labour (dilation and pushing).  Studies have shown that a deficiency of zinc during pregnancy can be an attributing factor of membrane ruptures during the birth process.

What are the recommended daily intake levels?

The RDA for zinc is around 10mg per day, with an increase of 50% during pregnancy.  Ingestion of excessively high levels of zinc can be toxic.

Which foods are a good source of zinc?

Fruits and juice: Watermelon seeds.

Pulses, cereals & nuts: Beans, most nuts, pumpkin & sunflower seeds.

Animal products: Oysters (best source, but do not eat raw!), most animal proteins.

ALSO IN THIS CHAPTER:  

1. Folic Acid - A detailed look at this B vitamin that is vital for a healthy pregnancy along with a detailed listing of food sources rich in this substance.

2a. Minerals and Trace Elements (Calcium & Magnesium) - A roundup of minerals and trace elements that play an important role in a pregnancy.

2b. Minerals and Trace Elements (Iron, Manganese & Zinc) - A roundup of minerals and trace elements that play an important role in a pregnancy.

3. Vitamins - A guide to how various vitamins are used during a pregnancy with a guide to which foods are good sources of these vitamins.

4. Nutrients - An overview of proteins, carbohydrates and fats, explaining the role of each and which foods they can be found in.

5. Foods to avoid - What should be avoided when pregnant.  An explanation of risky things to take into the body and share with baby during pregnancy.