These three minerals are essential for your baby.



• Calcium significantly reduces your risk of developing preeclampsia, which is more prevalent in women pregnant for the first time




• Magnesium helps to prevent premature labor by minimizing uterine contractions. It also lowers your baby's risk of cerebral palsy or mental retardation after birth because it provides protection to the developing nervous system





• Zinc is vital for the healthy development of your baby's nervous system. It also reduces the incidence of infection during pregnancy




• These minerals also reduce the occurrences of heartburn, leg cramps and insomnia




Women lack calcium primarily because adults drink inadequate amounts of milk. If you avoid milk because of being lactose intolerant, then choose lactose free milk. 2 grams of calcium per day is sufficient; this can be obtained from dairy foods, calcium rich foods such as salmon, broccoli, and tofu. If you choose to include calcium supplement then your best bet is either calcium carbonate or calcium citrate for best absorption. Calcium carbonate is the most concentrated and economical form of calcium. Finally calcium is best absorbed when taken with food. Your target for magnesium should be 800mg. Dairy foods are a rich source; other food options are fruits and vegetables (bananas, beans, spinach, avocados) and grain foods (oatmeal and brown rice). For zinc your goal is 30mg per day. Protein foods such as meat and eggs, dairy foods and grains provide you with zinc that you require.