Copper in pregnancy – how much is safe for your baby? Here’s what you need to know.
Copper is a vital mineral that plays an essential role in the growth and development of the foetus during pregnancy. It is necessary for the formation of the baby’s heart, blood vessels, and skeletal system. Copper also helps the body absorb and utilise iron, which is critical for healthy blood and oxygen flow.
While copper is an essential nutrient for everyone, pregnant women need to pay extra attention to their copper intake to support their growing baby’s needs.
Importance of Copper in Pregnancy
Copper is an essential mineral required for the healthy growth and development of the fetus. It helps form the baby’s heart, blood vessels, and skeletal system. Copper is also essential for the formation of connective tissue, which is essential for healthy bone and cartilage development.
Copper also plays a crucial role in the body’s ability to absorb and utilise iron, a mineral that is essential for the development of red blood cells, which transport oxygen throughout the body. A deficiency of copper can lead to anaemia, a condition in which the body does not have enough red blood cells to carry oxygen to its organs and tissues.
Sources of Copper in Pregnancy
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There are many foods that are rich in copper that pregnant women can incorporate into their diets. Some of the best sources of copper include:
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Beef liver: Beef liver is one of the richest sources of copper. A 100-gram serving of beef liver provides 12.3 milligrams of copper, which is more than the recommended daily intake for pregnant women.
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Shellfish: Shellfish, such as oysters, clams, and crabs, are excellent sources of copper. A 100-gram serving of oysters provides 7.6 milligrams of copper, while the same serving of clams provides 7.8 milligrams.
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Nuts and seeds: Many nuts and seeds are rich in copper. Some of the best sources include cashews, almonds, and sesame seeds.
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Dark chocolate: Dark chocolate is a delicious and healthy source of copper. A 100-gram serving of dark chocolate provides 3.5 milligrams of copper.
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Leafy greens: Leafy greens such as kale, spinach, and Swiss chard are also good sources of copper.
Required Daily Amount of Copper in Pregnant Women
The daily recommended intake of copper for pregnant women is 1 milligram per day. This amount is slightly higher than the recommended intake for non-pregnant women, which is 0.9 milligrams per day. Pregnant women can get their daily requirement of copper by incorporating foods that are rich in copper into their diet.
It is important to note that while copper is an essential mineral, too much copper can be harmful. Excessive intake of copper can lead to toxicity, which can cause vomiting, diarrhoea, and liver damage. Therefore, it is important for pregnant women to monitor their copper intake and not exceed the recommended daily amount.
Copper is a vital nutrient that plays a crucial role in the growth and development of the fetus during pregnancy. Pregnant women should ensure that they are getting the recommended daily amount of copper by incorporating foods that are rich in copper into their diet.
While copper is an essential mineral, it is important not to consume too much, as excessive intake can lead to toxicity. By monitoring their copper intake, pregnant women can support the healthy development of their growing baby.
Image Source: iStock
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