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Zinc in Pregnancy - Benefits, Dosage and Food Sources
The health of a pregnant woman is the most important thing that one should never overlook. What a woman eats during this crucial time should be a perfect dose of all the required minerals and nutrients. This will not only ensure the good health of a mother but would also ensure proper development of the fetus.
Talking specifically about zinc, it is a mineral that has many benefits associated with it, and thus it becomes important for a pregnant woman to get to know everything about this helpful mineral.
What is Zinc?
Zinc has a major role to play in body development and functioning. It is in simple words, a powerful mineral that would offer the best health benefits to the pregnant woman and her fetus. Zinc can be naturally found in certain food items or it can also be added to your diet in the form of supplements. Either way, this mineral will offer the intended benefits to a pregnant woman.
Why Zinc is Necessary When Pregnant?
Zinc is generally known to maintain a healthy immune system, boost normal body growth, helps with DNA metabolism, and also helps in speedy wound healing.
As far as the role of zinc in pregnancy is concerned, the benefits of it are different for the pregnant woman and the fetus.
1. Zinc Benefits for Pregnant Women
Zinc helps maintain a strong immune system
Averts intra-uterine infection
Helps balance the hormones
Aids in the production of the placenta
2. Zinc Benefits for Developing Baby
Boosts cell growth
Boosts DNA production and functioning
Provides structural support to the proteins that make up the cells
Recommended Daily Intake of Zinc in Pregnancy
The daily intake of zinc for a pregnant woman depends on the age factor, greatly. To get an insight into the recommended daily intake values, read the following:
For an 18 yr old or younger pregnant woman: 12 milligrams
For a 19 yr old or older pregnant woman: 11 milligrams
For an 18yr old or younger breastfeeding woman: 13 milligrams
For a 19yr old or older breastfeeding woman: 12 milligrams
What Are the Food Sources of Zinc
The major food sources that have been found rich in zinc, include:
1. Dark Chocolate
Chocolates are loved by all. No one can resist its sweet taste. But they contain high sugar levels that can turn to be injurious to health. However, dark chocolate is quite different as it contains low sugar levels and more of essential zinc.
2. Lentils
Lentils have always been a rich source of vitamins and minerals. And, one such mineral that can be easily found in lentils is zinc. Lentils are also rich in proteins and fibres thus should be included in the daily diet.
3. Pumpkin Seeds
Pumpkin seeds are not only a good source of zinc but are also found to be high in omega-3 fats and magnesium. You could add pumpkin seeds to your salads or eat its roasted version.
4. Chickpeas
Chickpeas are a good source of protein and fibre and thus a recommended option for vegetarians. An added advantage of chickpeas is that they help in improving digestion and therefore help a pregnant woman keep away from acidity or other digestive issues.
5. Sesame Seeds
In 100 grams of sesame seeds, zinc concentration is about 7.8 milligrams. Sesame is also found to be a good source of phytosterols, I.e. a compound that helps control cholesterol and sesamin, i.e. a compound that helps balance the hormones.
6. Kidney Beans
Kidney beans are a good choice to consider if you are a vegetarian. This sumptuous food source helps in regulating blood sugar levels and also helps in providing you with a satisfactory diet.
7. Yoghurt
Yogurt is known to be a probiotic dairy product that is rich in zinc, i.e. in one cup of yoghurt, 1.4 milligrams of zinc is found. Consuming yoghurt would help you in improving immunity, controlling mood swings, and also helps boost cardiovascular health.
8. Lamb or Beef
Lamb and beef are believed to be the best sources of zinc, undoubtedly. A pregnant woman who eats meat is unlikely to develop a zinc deficiency. But it is always recommended to roast your meat perfectly as raw meat can lead to health issues in pregnant women.
9. Cashews
In one ounce of cashews, about 1.6 milligrams of zinc is found. Also, these are found to be high in unsaturated fatty acids and protein value. The consumption of cashew would help in lessening inflammation, maintain good bone health, and would keep your hunger calls satisfied as it keeps you full for longer durations.
FAQ’s
Some of the common questions that are on people’s mind include:
1. Can I take zinc supplements in pregnancy?
A pregnant woman who eats meat is less likely to develop a zinc deficiency whereas for the vegetarians the same cannot be said. When the normal diet is not enough for body’s zinc requirement, supplements are recommended.
Zinc as a supplement generally comes in three forms, i.e. an oral supplement, a nasal spray, and in the form of prenatal vitamins. As far as a pregnant woman is concerned, it is recommended to prefer prenatal vitamins. However, it is recommended to consume the doctor prescribed, zinc tablets for pregnancy along with food. This is because zinc supplements can lead to upsetting your stomach if taken alone.
2. What happens if you consume too much zinc during pregnancy?
The presence of zinc in the body needs to be controlled. As it is said” Excess of anything can be poisonous”, same goes for zinc. Excess of zinc in a pregnant woman’s body can lead to vomiting, nausea, diarrhoea or even stomach aches.
In fact, even research has stated that an adult should not be getting more than 40 milligrams of zinc intake in a day’s time.
3. What are the signs of zinc deficiency when pregnant?
The signs of zinc deficiencies in pregnant women include:
Weakened sense of taste and smell
Lack of appetite
Lack of immunity to allergies and infections
Impaired growth of the fetus
Now, whenever the question “Can I take zinc while pregnant?” comes to your mind, you'll be able to answer 'Yes' confidently. This ensures proper maintenance of normal health conditions of you and your foetus. Also, keep in mind to always consult a doctor for proper dietary recommendations and supplement choices when zinc is what you are concerned about.
Also Read: Calcium Rich Diet During Pregnancy Read more
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How to Develop Your Child's Creativity
Every child is born with talents but the biggest problem is tapping them out and revealing them to the world. Creative minds are innovators and game changers which is why we encourage supporting creativity during early childhood.
20 Ways to Foster Creativity in Children
You don't need fancy toys or a lot of money to kickstart the creative process in kids. Here are 20 ways on how to encourage creativity in children:
1. A Creative Space
No, you don't need a giant mansion or fork out lots of money to give your kids their personal space and nurture creativity in the child. Just keeping a box of clothes or simple things they like boxes, crates and LEGO blocks are enough to get them started.
2. Play with Them
Ask your child how to do cool tricks or to teach you how to play whatever it is they're currently playing. As you learn how to play with them, they get more immersed in their games and flesh out new characters, plots, and storylines - thus making things more creative and interesting.
3. Free Time
Give your kids some free time every day to explore their interests. A little silence and downtime is sometimes just the thing little ones need to summon their inner geniuses.
4. Explore the Outside World
Take them out to walks in the park or to the local library or museum and ask them to imagine what'd feel like to travel back in time or how the animals in another country look like. Family excursions to the zoo and trips to the amusement park bring zest into their lives.
5. Talk About Creativity
Ask your kids when they feel the most creative or in-tune with themselves. Are there specific triggers that kickstart their imaginative brains? For example, keeping a sketchbook inside the car may prompt a bit of a doodling session while travelling to school or maybe they feel their creative best when you're playing the radio or feeling the cold air during the night.
6. Problem-Solve and Innovate
Encourage them to jot down their thoughts on paper or doodle their ideas through brainstorming sessions for solving problems. You can even use a bit of mind-mapping to see the big picture and get the gist of it.
7. Avoid Over-parenting
Don't impose on them too much and try to avoid dictating or managing their creative process. Let your kids play on their own and don't force them to join clubs or participate in activities if they don't want to.
8. Promote their Passions
If your kid wants to learn photography but is bad at it, don't discourage him. Let him fail, let him grow. That's how a trustworthy parent helps. Encourage passions, never discourage, and you'll soon enough understand the importance of creativity for children when you see the transformation.
9. Be Creative
Sometimes kids need role models for pursuing their creative aspirations. As parents, we recommend you take up a hobby or try something creative yourself to inspire your little ones. This will not only provide great opportunities for bonding but also make your kids feel safe and turn you into someone they can confide in and look up to.
10. Don't Judge
Never judge and always let them experiment. Sometimes your kids may come up with murky or gobbly ideas, and that's a good thing! Creativity isn't always sunshine and rainbows; sometimes it's dark, grey and the different shades in between!
11. Do not Give Rewards
Let your child be creative and motivated just for experiencing those "feel-good" emotions. Don't make creativity systematic but rather organic.
12. Provide Resources
If your child's a budding artist, buy him a set of crayons or the essentials he needs. Remember not to spoil them too much by buying too many things since that may lead to feeling overwhelmed, procrastination, and stagnation. Moderation is key.
13. Encourage Creativity
If your child's never tried new things, it's time to introduce them to those worlds. Encourage your child to pick up drawing, playing chess, sports and any other activities. They're young, and it's the best time to expose them to the various wonders of the world!
14. Appreciate Failures
If your child fails, don't care too much. Don't put up too many expectations and let them try their best at whatever they do. Whether they put in too much effort or too little, creativity has no golden set of rules. Remember that and appreciate the process instead.
15. Debate
Challenge your kids by questioning their perspectives and asking them to prove you wrong. See how they reach conclusions and how they begin analysing from different angles. If there's a problem they're good at fixing, ask them to come up with new solutions.
16. Appreciate their Creativity
Did your child just draw an awesome picture or paint their first marks? Hang it up in the family bedroom or the refrigerator. Show off their works to siblings and speak enthusiastically about them. They'll feel appreciated and explore their creativity that way.
17. Provide Inspiration
Show your kids documentaries, take them to movies, read out stories, teach them how to cook or even take them on trips to art galleries and toy museums to get them inspired. It can become the boost they need to pursue their passions or fall in love with something fascinating.
18. Observe Them
Observe other kids while travelling and notice what your child stares at or daydreams out. Maybe that will give a clue on what their passions or interests may be, thus giving you a format or platform to kickstart their creativity.
19. Have Fun
The key to creativity is having fun. If your kids feel frustrated or bored trying something new, gently encourage them and remind them to have fun. What made them fall in love with it in the first place? Remind them that.
20. Mix with Others
Sometimes mixing with other kids and getting exposed to different ideas and viewpoints may just be the kickstart your kid needs. Encourage them to socialize, go out with friends, and have fun whenever it's possible. They'll love you for it.
The key to creativity is freedom of exploration. Be open-minded, flexible, curious, and positive, and your kid will surely notice these traits in you. After all, you wouldn't be here reading this article if you weren't a cool and awesome parent. Kudos to that!
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Educational and Learning Activities for Kids
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Rashmi has added a new answer
Guardian of 0 children
2 hours ago
Q. #asktheexperts what to give children when starting solids?
Rashmi
Mom of a 9 yr 8 m old girl
2 hours ago
A. After completing the time of six months you should start with dal water and rice water followed by all kind of fruits and vegetables porridge khichadi mash banana mash potato mash sweet potato dairy products and varieties made made out of ragi Suji and oats can also be given to your child
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Your First Child's Take on Your Second Marriage and the Step-parent
You are a happy single mother, and there comes a turning point in your life - you decide to re-marry.
Well, to be honest, more than it being a turning point in your life, it is a roller-coaster ride for your little one, more so if they are of the school-going age. There could be plenty of reasons why your first marriage was not successful, and not re-marrying just because you have a child to take care of is surely not a reason strong enough. Looking from a wider point of view, re-marrying will not just get you a life partner, but also get your child a 'father' - and you know how important a father is in a child's life.
When you think of re-marrying in spite of having a child from your first marriage, you don't just look at having an understanding spouse, but you also expect him to be a great father. But all these are just your thoughts - ever wondered what your child's perspective would be when you decide to bring two families under one roof after formalising your nuptials?
The foremost factor of concern is acceptance. When there is a new father figure, your child might be reminded of how his biological dad had been. There are both pros and cons to this effect. Your child will need to accept the fact that the mother will not reconcile with their biological father ever again. Sharing is the next concern. The child who was all along happy with one parent would now need to share the time, love and energy with the new parent. Step-siblings could also play a major role in this factor. Caring for the step-siblings might not come in naturally. As a mother, you ought to be careful about the sentiments that your child is likely to feel when you remarry. Thinking that it would all be fine as the child grows up might just worsen the entire scenario.
It would be a good idea to talk to your child before finalising your decision on remarrying. Let your child feel that he is a part of all this process. Let him or her participate in the decision-making. Make him or her feel that there will not be any loss of importance. Make it known to your child that your love for them will never reduce, no matter what. Also, try to enhance the bonding between the step-father and the child. Quite soon, you will agree to the belief that -
Behind a lot of great kids is a step parent who stepped up and stepped in.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Is Taking Fluoride Safe during Pregnancy?
Pregnancy, as we may be well aware, is one of the most delicate and overwhelming phases of a woman’s life. The body undergoes many transformations, and susceptibility levels highly vary. Therefore, taking special care of your consumption, direct and indirect, becomes crucial. It is mere routine to use fluoride toothpaste right in the morning while brushing our teeth. However, prenatal exposure to fluorine beyond permissive levels, might not be a good idea, says recent research at the University of Toronto.
What is Fluoride and What Does it Do?
Precisely put, fluorine is a highly electronegative chemical element occurring in abundance in the universe. It ranks 24th in universal abundance and 13th in terrestrial abundance. Despite its abundance, it does not rank highly among beneficial elements for living orgasms. Finding common use in the process of refrigeration and other manufacturing processes, fluorine comes closest to our daily lives through fluoride toothpaste and natural occurrences in water. Fluorine is widely known to protect our tooth enamel from decay, by engaging in hardening of the enamel.
What are Safe Levels of Fluoride for Pregnant Women?
Previously believed to be a protective agent for yet to erupt tooth enamel in children and foetus, studies now indicate that exposure to fluoride while the baby still lies in the mother’s womb renders more harm than protection. Studies in Canada and China talk about how naturally occurring fluoride in water, post intake, travels through the placenta and into the child’s brain. A permissible limit of 4 mg/L has been imposed by the United States Govt. on the daily fluoride intake. There are no separate bars for pregnant women. However, recent findings are alarming enough to turn precautious.
Is Fluoride Treatment Safe During Pregnancy?
To answer this question, we must dig deeper. The general perception of good health suggests that being exposed to regular intake of fluorine keeps teeth, bones and brain healthy. However, an excess of anything eventually proves to be harmful. As mentioned above, pregnancy needs to be viewed with special attention. Therefore, keeping fluoride containing articles at bay is advisable.
Can Higher Levels of Fluorine in Pregnancy Affect Your Baby’s Brain?
Dr Howard Hu in Toronto and Yu in China have independently arrived at common conclusions about the fluoride pregnancy risk. Women with high fluoride levels in their system during pregnancy are said to have their child’s IQ reduced by significant margins. The foetal nervous system is greatly impacted as neurotransmitters are hampered, which disrupts production of norepinephrine. Norepinephrine is a chemical that allows the activation of the central nervous system. With the drop in the levels of norepinephrine in the foetal body, the central nervous system is weakened.
Turning cautious of one’s fluoride intake during pregnancy is recommended as it has a significant impact on the baby’s mental health. Avoiding excessive use of fluoride mouthwash during pregnancy and other such articles during this period can prove to be beneficial for the mother and the child.
Also Read: What Are The Common Dental Issues in Pregnancy? Read more
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Dr Sameer awadhiya has added a new answer
Expecting Mom due in 7 months
2 hours ago
Q. hello, on my first visit doctor suggested me duphaston twice a day..so m taking it morning n bedtime.now on my second visit doctor added susten sr 200 one tablet daily at night ,as m already taking duphaston at night , kindly guide me when should I take the susten tablet,also m having dizziness after taking susten .
Read moreDr Sameer awadhiya
Paediatrician
2 hours ago
A. Regarding the mentioned concern your local doctor will guide you in a proper way and the doubts can be cleared accorjodingly .so you can discuss and get the solution for query.
Also online consultation can be taken on the platform and it will also be helpful in getting the proper guidance as there could be a detailed discussion which would be benifecial helpful in the correct manner .
Rashmi has added a new answer
Guardian of 0 children
2 hours ago
Q. can I take gevocet m during breastfeeding
Rashmi
Mom of a 9 yr 8 m old girl
1 hour ago
A. Please check with your doctor they will be able to confirm whether you can take this medicine or or not as a Dr who have a fair idea and they will know for what thing you are willing to take this medicine so whatever doubt you have associated there be able able able to clear it up for you
Rashmi has added a new answer
Guardian of 0 children
2 hours ago
Q. can I take zanocin 200 during breastfeeding
Rashmi
Mom of a 9 yr 8 m old girl
1 hour ago
A. I’m not aware about what medicine it is for I can only tell you that these basic medicines you can take throughout your lactation it’s not a problem the medicines that you could take before your pregnancy can always be taken during the time of lactation
Rashmi has added a new answer
Guardian of 0 children
2 hours ago
Q. #asktheexpert mam iam 33 weeks now when can I expect delivery date
Rashmi
Mom of a 9 yr 8 m old girl
1 hour ago
A. The basic delivery date is normally 39 to 3 40 weeks of your pregnancy whenever you are ready for your delivery and whenever you hit your labour that’s going to be the right time for you further move your Dr is going to tell you when are you going to deliver with the help of an ultrasound
Rashmi has added a new answer
Guardian of 0 children
2 hours ago
Q. iam 33 weeks pregnant now
Rashmi
Mom of a 9 yr 8 m old girl
1 hour ago
A. What is your question associated with your pregnancy that you haven’t mentioned clearly can you please repost your question providing all the necessary details so at least I know and understand what are you willing to ask and accordingly I can give you help and assistance on that
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