A woman’s diet is more important than ever during pregnancy. She cannot afford to grow lacks in her commitment to sticking to a properly balanced diet. Getting the correct amount of vitamins and minerals is not just important for the mom’s health, it is also important for the developing child. Manganese is one of those minerals. It has an essential role to play in the health of any person, and especially in the health of an expecting mother. Read on to see exactly what role manganese plays during pregnancy.
What is Manganese?
Manganese is a trace mineral that your body needs to convert micronutrients into energy. Your body does not need manganese in as large a dosage as it does some other minerals such as, iron and calcium, but it still plays a significant role in your overall health.
How Manganese Benefits Pregnant Women
The biggest role manganese plays during pregnancy is in the formation of fetal bones and cartilage. Your child needs manganese to develop strong bones and avoid developing bone diseases. Like osteoporosis. Manganese is also used to break down amino acids, carbohydrates, and cholesterol, all imperative functions for the health of any unborn child. And manganese also has the ability to protect newly developed cells from receiving any potential damage.
Recommended Daily Intake of Manganese Whilst Pregnant
We know ingesting manganese is a requirement while pregnant, but how much do you need? The truth is that your body only requires small amounts of manganese, even when you’re pregnant. The average non-pregnant woman needs 1.8 mg of manganese per day. The average pregnant woman needs between 2-2.6 mg of manganese every day depending on the stage of the pregnancy and if you are breastfeeding or not.
Manganese Food Sources
You can get manganese from a wide variety of different food sources:
- Nuts, such as almonds and pecans.
- Beans and legumes, such as lima and pinto beans.
- Oatmeal and bran cereals.
- Whole wheat bread.
- Brown rice.
- Leafy green vegetables, such as spinach.
- Fruits, such as pineapple and acai.
- Dark chocolate.
Just make sure not to overdose on manganese as it can prove toxic and result in some fatal consequences while pregnant.
