7 Pregnancy Essential Minerals
Uses & Sources


There are 15 essential minerals that our bodies need. During pregnancy we need extra focus on 7 of them, and make sure that we have some of their food sources in our healthy pregnancy eating plan for baby & Mom to be.


  1. Calcium
    • Uses--lower risk pregnancy hypertension high blood pressure, bone, teeth, nerve & muscle development, double amount recommended, vitamin D is crucial to calcium absorption
    • Sources--tofu, almonds, tahini, leafy vegetables, lentils, peas, dried figs, mild, cheese, yogurt, salmon, sardines, mackerel, orange juice, cereals fortified with calcium
  2. Copper
    • Uses--assistant to strong bone formation and the absorption and use of iron, helps to form hemoglobin and several enzymes
    • Sources--dried apricots, meats, nuts, rice, pasta, cereals
  3. Iodine
    • Uses--crosses the placenta and influences the baby's thyroid gland, part of thyroid hormones function to regulate growth, development & rate of metabolism
    • Sources--fish, shellfish, seaweed, eggs, salt, bread, milk
  4. Iron
    • Uses--make red blood cells,baby becomes more efficient absorbing iron from food as pregnancy progresses
    • Sources--red meat, kidneys, heart, chicken, turkey(especially dark meat), fortified cereals, eggs, bread. kidney beans, green beans, baked beans, dried fruit, cauliflower, mushrooms, clams, shrimp, broccoli, spinach, artichoke, parsley, tomato juice, tofu
  5. Magnesium
    • Uses--development of bones, genetic material(DNA), protein building, nerve transmissions, basic cellular reactions, stored in bones and can deplete over a long time with a poor diet
    • Sources--pumpkin seeds, sunflower seeds, melon, milk, bread, potatoes, spinach, broccoli, green beans, cashews, halibut, artichokes, tomato juice, pinto beans, tofu
  6. Selenium
    • Uses--with vitamin E protects cells, antioxidant, important before & during pregnancy, low levels linked to miscarriage
    • Sources--Brazil nuts, red meats, fish, grains, cereals
  7. Zinc
    • Uses--normal development of fetus, baby's immune system and bone development, enzymes, genetic material, proteins, transports vitamin A, heals wounds
    • Sources--red meats, cereals, green beans, spinach, broccoli, dairy, oysters, shrimp, crab, turkey(dark meat)
Have a check-up with your doctor to find out any specific needs you may have, and follow through with their recommendations.

Be mindful that certain doses of these essential minerals have the possibility of interfering with the absorption and functioning of other minerals. High doses can present new problems to you and your health as they can be very toxic to your body.

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