Magnesium performs many functions very important for the health of the organism:
> it is fundamental for the constitution and health of bones and teeth;
> helps regulate muscle contractions and arterial pressure;
> intervenes in the metabolism of sugars and fats;
> acts on mood and regularity of sleep;
> plays an important role in enzyme activities, blood coagulation, transmission of nerve impulses.
How to prevent magnesium deficiency in pregnancy
Magnesium is found mainly in foods of vegetable origin and, in particular, whole grains, legumes, oilseeds, green leafy vegetables, dried fruit, cocoa and many types of fresh fruit.
Under normal conditions, a varied diet rich in non-refined plant-based foods guarantees the body a sufficient supply of magnesium. In pregnancy, however, even when food is taken care of, magnesium taken from food may not be sufficient ; the reasons are essentially two:
- in pregnancy, the magnesium requirement increases ;
- nausea and vomiting that can occur in the first trimester and digestive difficulties, common in all nine months of pregnancy, cause greater losses of magnesium and / or a more limited absorption of this mineral.
If magnesium is lacking, the treating physician usually recommends using specific supplements.
Even when taking magnesium-based supplements, nutrition in pregnancy must be taken care of. Supplementation is an additional aid, but cannot replace a proper diet.
Here is what is the ideal nutrition during pregnancy
How should we eat to avoid magnesium deficiency in pregnancy?
To take as much magnesium as possible through food we should:
- Consume mainly whole grains ; most of the magnesium present in these foods is lost, in fact, by refining.
- Eat raw or simply cooked vegetables ; prolonged cooking of food reduces its magnesium content; consequently, for example, it is better to steam than boil. Obviously, when eating raw vegetables during pregnancy, all the hygiene rules must be respected to prevent toxoplasmosis.
- Do not miss the foods rich in magnesium, such as beans, Brazil nuts, pumpkin seeds, sesame seeds, dates, spinach, beets, bananas, etc.
The benefits of magnesium in pregnancy
Magnesium is important for regulating muscle contractions ; consequently it helps to keep the uterus relaxed .
Magnesium deficiency in pregnancy is a risk factor for the appearance of early uterine contractions, which could lead to premature labor.
Ensuring the body all the magnesium it needs helps prevent and combat some typical pregnancy disorders such as insomnia, irritability and asthenia .
Finally, magnesium helps to control blood pressure values and intervenes in carbohydrate metabolism ; it is therefore important to safeguard the cardiovascular health of pregnant women and, consequently, the correct development of the fetus.
