Magnesium is a major mineral important for the building of bones and for the body to keep functioning properly. The question is why your body needs magnesium during pregnancy and how much amount of it is safe.
The answer is simple: an expectant mother needs 350 to 400 mg of magnesium for building and repairing of body's tissues. A deficiency of magnesium during pregnancy may lead to preeclampsia, eclampsia and hamper foetal development.
Benefits of Magnesium intake during Pregnancy
- Magnesium and calcium are the minerals that work in tandem to relax muscles and help them to contract. During pregnancy, appropriate levels of magnesium help to keep the uterus from contracting prematurely. Moreover, it is also helpful in reducing leg cramps.
- Taking magnesium during pregnancy is important as it supports building of bones, regulates insulin and blood sugar levels and the functioning of enzymes. Expectant women can also control her cholesterol and irregular heartbeat problems by maintaining proper magnesium levels.
- Nausea, fatigue, insomnia, vomiting, loss of appetite, muscle twitching, fatigue, poor memory, and irregular heartbeat are all indicators of magnesium deficiency. Magnesium deficiency occurs as a consequence of alcohol abuse, prolonged vomiting, diarrhoea, protein deficient diet, kidney disorders or diabetes medications.
Effect of Excess of Magnesium during Pregnancy
Magnesium in excess amount is bad for health, though the toxicity of magnesium is rare. Excessive magnesium supplements or magnesium salts can result in overdose of magnesium, resulting in low blood pressure, drowsiness, diarrhoea and dehydration.
Food Sources for Magnesium
- Expectant mothers can have magnesium from seeds, whole grains, fish, leafy green vegetables and some legumes, which can be easily adjusted to the dietary regimen.
- Pumpkin seeds, sunflower seeds, brown rice, dry roasted almonds, spinach, fortified instant oatmeal, baked potato, yoghurt and vegetarian baked beans are some food options for pregnant women in need for magnesium.
- Dairy products, chocolate, coffee and water with a high mineral level are excellent sources of magnesium.
- It's easy to fulfil magnesium requirement from healthy and varied food sources. If your doctor suspects that your diet chart is not meeting the magnesium requirement, he will ask you to have prenatal supplements.
Steady supply of nutrients from the mother facilitates healthy growth and development of the foetus. Incorporation of food options listed above can help the pregnant women cope better with discomforts related to increased hormonal activities.
Read more articles on Pregnancy Diet.