Proper nutrition and healthy eating are important for you and your baby's health. Vitamins and minerals, such as manganese, are essential for proper body function and should be included in your diet every day. All women need a small amount of manganese, but you require a larger amount if you are pregnant or breast-feeding.
Manganese Requirements in Pregnancy
Manganese is a trace mineral you need a small amount of each day. The adequate intake is the amount that nutritionists have determined to be optimal for proper body function. Adult women generally need 1.8 mg per day from food sources, but the amount increases to 2.0 mg per day when you're pregnant. If you are breast-feeding, you need 2.6 mg per day.
Importance of Manganese
Manganese is an essential mineral your body uses in metabolism, in bone development and in wound healing. It is also important in the function of many different enzymes in your body. The Linus Pauling Institute states that a lack of manganese can lead to impaired growth, impaired reproductive function, skeletal abnormalities, impaired glucose tolerance and altered carbohydrate and lipid metabolism. Therefore, you should ensure that you consume the adequate intake of manganese during pregnancy to avoid these problems.
Food Sources
You can get manganese from supplements or from food sources. Natural foods are the best sources of the essential vitamins and minerals. Manganese is in nuts, legumes, seeds, tea, whole grains and green leafy vegetables. A balanced diet should include a variety of these foods and if you eat these foods each day, you will get adequate amounts of the essential nutrients.
Considerations
Multivitamins will usually include the essential vitamins and minerals such as manganese. If you take a multivitamin, limit your intake of manganese to less than 11 mg per day. If you consume more than 11 mg per day, you could experience serious and harmful side effects. Therefore it is best to discuss any supplements that you are taking with your doctor, especially if she recommends prenatal vitamins. This will ensure that you are not taking mega doses. According to the Linus Pauling Institute, a diet rich in plant-based sources of manganese does not cause toxic effects and is a safe way to get your daily intake of manganese.
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