These are vital nutrients in your diet, especially at this stage when your immune system is weakened a bit.

Pregnancy is a stage that generates a lot of fatigue and major concerns, situations that have a negative effect on your defenses. Moreover, in these moments, your immune system is working at a slower pace, just to prevent your body from rejecting the baby. To cope with all these changes, trace elements will be your allies. Best of all, you do not need large quantities and are very easy to include in your daily diet.

Here are the most important trace elements and in which foods are:

Trace elements, functions and which foods are – the trace elements are:

Manganese Trace Elements:

• Allows better absorption of calcium and iron. Also plays a role in the development of the baby’s ear and is involved in reproductive functions.
• Food with manganese: cereals, spinach, wheat, corn, almonds, carrots, beets and soybeans.

Potassium Trace elements:

• It is very important as it contributes to the formation of blood cells. It also works in other complex cellular processes, and promotes skin health.
• Foods with potassium: bananas, melon, tamarind, orange, peel the potatoes, flour and products made with it and the wheat germ.

Trace Minerals Calcium:

• Calcium during pregnancy is essential for the development of the muscles, heart, nerves, and, of course, bones and teeth of the fetus.
• Foods with Calcium: dairy products (like cheese or yogurt), broccoli and fish such as salmon.

Trace Elements Iron:

• The fetus needs for its development as well as the placenta.
• Foods with iron include meat, green leafy vegetables (spinach and chard), viscera and offal and legumes (beans and soybeans).

Selenium Trace Elements:

• Delays myopia, not forget that your view is also affected.
• Foods with selenium grains, garlic, egg and wheat germ.

Trace Elements Cobalt:

• Relieves digestive problems, helps to reduce anxiety levels and also helps prevent anemia by stimulating red blood cell production in the blood.
• Food Cobalt: found in fish, radishes, onions, cauliflower and spinach.

Trace Elements Sodium:

• Keep the body properly hydrated.
• Foods Sodium salt.

Copper Trace elements:

• Prevent respiratory infections and accelerates the synthesis of keratin (a major component of the outer layers of hair and nails).
• Foods with copper, is present in shellfish, cereals, whole grains, legumes, nuts, potatoes, as well as the viscera.

Magnesium Trace Elements:

• Combat fatigue, prevents leg cramps, and preserves the skin tone.
• Magnesium Foods: chocolate, almonds, peanuts and soybeans.

Trace Elements Iodine

• It plays a fundamental role, since it avoids spontaneous abortion.
• Foods with iodine, iodized salt, fish, shellfish, and radishes.

Trace elements Fluoride:

• One of its main functions is to prevent the occurrence of caries, a virtue very important if you consider your dental health seriously affects during pregnancy.
• Foods with fluoride: water, tea, fish, seafood, cabbage, spinach, wheat, tomato, rice and grapes.

Trace Elements Zinc:

• Helps prevent premature births. It also accelerates wound healing.
• Foods with zinc: red meat, fish, poultry, dairy products, beans, grains and nuts.

Phosphorus Trace elements:

• It is essential in the development of bones, helps blood to clot and is responsible to maintain a normal heart rhythm.
• Foods with phosphorus dairy, egg yolk, fish, lentils and whole grain cereals.

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