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Pregnancy is an ideal time to take care of yourself and to improve your diet if, due to time or organizational difficulties, we did not pay enough attention to it. Aside from folic acid, which is recommended before you get pregnant to avoid neural tube defects and other malformations, you don't need to take vitamin supplements or disproportionately increase the calories you eat.
It is useful, however, to ensure a good supply of minerals and vitamins, since some micronutrients are vital for the development of the fetus. One of these important minerals in pregnancy is phosphorus.
- Phosphorus is a mineral of great importance for brain development. In fact, various studies suggest that deficiencies of this mineral in the mother's diet are related to the risk of the baby developing a lower cognitive capacity and even neurological problems. In this intrauterine period, the contribution of folic acid, iodine, and an adequate intake of essential fatty acids (omega 3 and 6), which can be found in vegetable oils, nuts and some fish, are also crucial.
- Phosphorus not only contributes to the formation and functioning of cell membranes, which ensure that the appropriate nutrients enter the cells and the waste leaves it. What's more, helps these cells unite to form tissues.
- Also, and of vital importance during pregnancy, phosphorus is necessary for the formation of bones and teeth. Specifically, if phosphorus for the fetus bones is not provided from the diet, and since the needs of the growing baby are the priority, the body will obtain it from the maternal bones, so an adequate contribution ensures protection of the mother's bones.
- Another function of phosphorus It is related to the muscles, with their functioning, and it is also necessary for the reactions and processes by which the body obtains and uses energy.
It is not necessary to take phosphorus supplements, since there are many foods that contain it, and its deficiency in phosphorus is, therefore, rare.
Foods that contain considerable amounts of this mineral are fish, especially salmon, but also white fish such as halibut or hake, meats, both poultry and veal or pork, eggs, whole grains and legumes , and, as a special mention, nuts, which are a source of valuable nutrients. What's more, milk and dairy products, such as cheese or yogurt, also provide phosphorus.
On the other hand, it has been observed that, for the absorption of phosphorus to be optimal, its intake must be in balance with the intake of calcium, and accompanied by vitamin D, so that milk and dairy derivatives become the source ideal since they get the maximum use.
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