兒童和孕婦所需的4種礦物質

MineralsMinerals play a vital role in the human body, working alongside other nutrients and enzymes to ensure our bones, muscles, and immune system are in good condition. If everyone is susceptible to mineral deficiencies, pregnant women and children are at higher risk because their mineral requirements are high during pregnancy and childhood. For example, pregnant women need to consume sufficient calcium to support the rapid formation of the fetus's bones. After delivery, infants grow very rapidly, during which time they require a significant amount of calcium to promote healthy bone growth.

This article recommends four minerals that are beneficial to the health of both the mother and her baby for every pregnant woman.

1. Iron

Iron plays multiple roles in the human body, helping to produce red blood cells responsible for transporting oxygen throughout the body. When we eat iron-rich foods (such as liver, red meat, fruits, and vegetables), our stomachs absorb the iron. Eating plenty of vitamin C-rich foods also helps the body absorb iron. Iron deficiency, also known as anemia, has become a major mineral challenge for children and pregnant women. Anemia occurs when the body loses iron too quickly, which can be due to malnutrition in children or excessive blood loss during pregnancy or menstruation in women. Iron deficiency can also affect the immune system. Some studies suggest that low iron levels can even affect heart or lung function; in other studies, low calcium levels have been associated with an increased risk of prenatal and postnatal complications.

TipsIt is recommended that adult women consume 14.8mg of iron daily, children aged 1-3 years consume 7mg daily, and children aged 4-13 years consume 10mg daily.

2. Calcium

Calcium is one of the minerals necessary for normal bone development in pregnant women and children, helping the fetus form cartilage and healthy muscles. After delivery, infants need sufficient calcium to grow strong teeth and bones and maintain bone mass until adulthood. Studies have shown that children with high calcium intake have a lower risk of osteoporosis in adulthood. Calcium is also beneficial for pregnant women; adequate calcium intake can prevent fatigue and weakness during pregnancy. Today, calcium deficiency is a major cause of slow bone development in children and a leading cause of osteoporosis in adults. Symptoms of low calcium levels are well-known, including brittle bones, muscle cramps, and dry skin. Rich sources of calcium include milk, cheese, and fish bones.

TipsIt is recommended that pregnant women take 50mg of calcium daily until the 18th week of pregnancy, and then increase the dose to 330mg daily until delivery.

3. Iodine

Pregnant women require high levels of iodine during pregnancy, but the rate at which the kidneys excrete iodine increases during this time, leading to significant iodine loss through urination. Therefore, it's essential to replenish this lost iodine. Additionally, iodine helps children maintain proper thyroid function. The thyroid gland, a butterfly-shaped gland located at the front of the neck, controls metabolism, growth, and normal brain development in children. Low iodine levels can lead to thyroid problems, which is why some people, especially adult women, develop a lump on their neck. Seafood, shellfish, meat, milk, and eggs are all good sources of iodine.

TipsIt is recommended that mothers take 90-140 micrograms of iodine daily to fortify their breast milk. If you are feeding your baby formula, make sure you choose a formula that contains iodine. It is best to choose a formula with 50-100 micrograms of iodine for full-term babies and around 200 micrograms for premature babies.

4. Zinc

Zinc plays several vital roles in the human body, helping to create new cells for the rapidly growing fetus and infant, and protecting mothers and children from infections by boosting immunity. This mineral also helps the body produce enzymes that break down carbohydrates, fats, and proteins in our diet. Zinc deficiency is now common among men, women, and children. Slow development and weakened immunity in children can be attributed to low zinc levels, and recent research suggests that zinc deficiency may lead to complications in children during pregnancy. Meat, whole grains, and legumes are the highest sources of zinc. However, consuming fish, fruits, and leafy green vegetables also provides the body with this mineral.

TipsIt is recommended that pregnant women over 18 years of age take 11mg of zinc daily. Unless directed by a physician, the daily zinc supplement should generally not exceed 25mg.

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