Zinc

You need this trace mineral required for many essential functions, including growth, appetite regulation, digestion, protein synthesis, wound healing, and the maintenance of collagen and elastin. It may also help prevent stretch marks-one of the banes of pregnancy.

Zinc is a critical nutrient to have during pregnancy. It is involved in many important functions. Zinc aids calcium in building strong bones, and is essential for forming healthy sperm and eggs in adults, ovum, ovulation and fertilization. Zinc supplements taken during pregnancy can increase a baby's birth weight and head circumference, possibly leading to fewer health problems and lower health costs. In pregnant women, severe deficiencies may cause spontaneous abortion, pregnancy-related toxemia, extended pregnancy, and prolonged labor. Zinc is highly involved in all phases of growth of the fetus, stabilizes the genetic code in each cell so that growth goes as planned, is a component of insulin, thus helping to regulate the glucose needed by baby, and much more. Certain birth defects are related to minor zinc deficiencies.

The RDA (recommended daily allowance) is 15 mg. The requirement jumps by a quarter to 20 mg daily if you're pregnant, and another 5 mg if you're nursing.

Signs of deficiency are rough, dry skin and a loss of appetite are the most common problems.

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