Your diet during pregnancy is very important. A healthy diet is essential for the proper development and growth of your baby. You need to make sure that you eat a healthy and balanced diet. You must take all the necessary vitamins and minerals. Phosphorus is one such essential mineral. It is important for the proper growth of your baby. It also plays a crucial role in your baby’s mental development. Minerals are an essential part of a good pregnancy diet. Read on to know about the importance of phosphorous during pregnancy.
Phosphorus in your Pregnancy diet
How much phosphorus do you need during pregnancy?
You need to consume about 700 mg of this mineral every day during pregnancy. It is the same amount that is recommended for women whether they are pregnant or not. Phosphorus is the second most abundant mineral in your body. You need to maintain this amount every day to ensure that you and your baby have strong bones and teeth.
Why do you need phosphorus during pregnancy?
There are many reasons why it is important to have phosphorus in your diet. It is essential for the proper development of your baby. Here are some points about the importance of phosphorus during pregnancy.
It is needed for proper bone development
Phosphorus is responsible for the proper development of your baby’s bones and teeth. In combination with calcium and vitamin D, phosphorus forms the foundation of strong bones and teeth in an infant. The key is to maintain the right balance between all these nutrients. A lack of any of these can lead to serious changes in your growing fetus.
To maintain your health
Phosphorus is required to keep you from feeling tired and fatigued during the pregnancy. This mineral is needed to maintain a healthy heart rhythm and proper clogging of blood. During pregnancy your body’s need for phosphorus increases. A lack of it in your diet can lead to irritability, loss of appetite and bone and joint pain. A severe deficiency can even cause depression.
It regulates metabolism
One of the key roles of phosphorus in the body is to regulate metabolism and turn food into energy. During pregnancy, your body needs more energy to help cope with the rapid changes occurring. Adequate amounts of phosphorus in your diet will ensure that you have regulated metabolism and the food is properly utilized by your body.
It is essential for the development of the baby’s brain
Phosphorus together with calcium is responsible for the proper development of your baby’s nervous system. It also promotes brain development and mental activity. However, an excess of phosphorus in your pregnancy diet can be harmful to your baby’s brain. The key is to maintain balance.
It helps prepare your baby’s digestive system
This mineral is needed by your growing baby during the pregnancy to prepare its internal organs. It helps your baby’s body to assimilate the nutrients. It also helps in the formation of the digestive system. It increases the gastric secretion in your baby’s body and prepares for excretion. Phosphorus is essential to help your baby’s body prepare to work independently after he or she is born.
It controls the proper transmission of hereditary traits
Phosphorus has been linked to the control of hereditary traits transmission in your baby. It plays a leading role in the structure of RNA and DNA in your child. In the first few weeks of the pregnancy, phosphorus influences the facial features of your baby. It also affects his or her characteristics, talents, personality and preferences. As your baby develops, phosphorus helps them react to different sounds and your moods.
Which foods are rich in phosphorus?
Now that you know the importance of phosphorus during pregnancy, it is good to learn about the foods that are rich in the mineral. Meats, milk, yogurt, cheese peas, ice cream, eggs, and certain cereals are good sources of phosphorus. Bread is another good source of this mineral. Phosphorus is best absorbed by your body from animal sources. Lean meats are the best sources of this mineral. You can try beef, poultry, veal and rabbit.
Vegetable sources of phosphorus include beans, peas, millets, parsley, rice, wheat bran and wheat sprouts. To get the maximum benefits, you should soak the cereals in water for about half an hour to an hour. Once the seeds swell you can apply heat and cook. Lentils, almonds and egg yolks are also rich sources of phosphorus. Make sure you include them in your pregnancy diet.
However, as with any other nutrient, you need to balance the intake of phosphorus. What you eat during pregnancy can directly affect the growth and development of your baby. Usually, if you have a well-balanced meal throughout the pregnancy it is unlikely that you will suffer from a deficiency.
How common is phosphorus deficiency in pregnancy?
Usually, if you have a well balanced and healthy diet it is rare that you have a deficiency. It is only seen in the cases of extreme starvation. Fad dieting or extreme weight loss can also cause the body to lose its phosphorus reserve. Certain underlying conditions and medication can also lower your body’s phosphorus levels. These include:
- ACE inhibitors
If you were taking any of these medicines prior to your pregnancy, it is a good idea to get your phosphorus levels checked. Your doctor might indicate a change in your diet to make up for the shortage. He or she might also prescribe a supplement. However, usually, a well-balanced diet is enough to get enough of this mineral.
Risks associated with too much phosphorus
There are many benefits of phosphorus during pregnancy. However, an excess can be harmful to both you and your baby. In extreme cases, it can even be toxic. Too much of this mineral in your body can cause diarrhoea. It can also lead to the hardening of your body’s soft tissues and organs.
In large doses, phosphorus can cause acute food poisoning. This is especially dangerous during pregnancy and harms your baby. Excess of the mineral in your system can also hamper the absorption of other minerals in your body. These include calcium, iron, zinc and magnesium. These are all essential minerals that your baby needs to develop properly. Large amounts of phosphorus present in your blood can also combine with calcium. This can lead to mineral deposits to form in your muscles.
Phosphorus is an essential mineral that is required for your baby to develop properly. You need at least 700 mg of phosphorus in your diet every day. This mineral can be easily obtained from both plant and animal sources. It is important to have enough phosphorus rich foods to ensure proper brain development of your baby. An excess of the mineral can be toxic to your body and affect the development of the fetus and your health. Make sure you talk to your doctor before you load up on phosphorus-rich foods. Don’t start supplements without consulting your doctor. A well-balanced and nutritious meal throughout the pregnancy is adequate to fulfil the required daily value.
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