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By: Nicksmith
Magnesium is an important nutrient to make our diet whole and balanced, and to support various enzymes to function. But it is even more essential for expecting mothers. Magnesium and pregnancy are closely inter-related. Inclusion of magnesium ensures a smooth and problem-free pregnancy. It helps in forming strong bones and cartilage, teeth as well as perfect ears in a baby.

Studies have revealed that during pregnancy there is almost 50% increase in cardiac output, around 40% expansion of blood volume, and 10-15 beats per minute increase in heart rate. Pregnancy sees a significant decrease in the mean arterial blood pressure as well as systemic vascular resistance. These physiological changes can be balanced and controlled with the help of magnesium.

Magnesium deficiency during pregnancycan lead to –

• Toxemia of pregnancy
• Gestational diabetes
• Pre-term labor
• Hypertension
• Nausea and vomiting
• Fatigue and insomnia
• Weakness and irregular heartbeat
• Poor fetal growth,
• Preeclampsia
• Infant mortality

Benefits of magnesium in pre-natal diet –

• Helps repair and build body tissues thereby preventing
• Regulates insulin in the blood and regulated bloodsugar levels
• Helps control cholesterol
• Helps in proper enzymes function
• Prevents irregular heartbeats
• Reduces recurrence of leg cramps
• Relaxes muscles and can help keep the uterus from contracting prematurely.
• Helps build strong bones and teeth in the baby
• Adds to cardiovascular health and placental health
• Increases energy levels so that you don’t feel fatigued and listless all the time
• Reduces the chances of premature labor and low birth-weight and is used during labor as prophylaxis to prevent rupture of membranes
• As a natural tranquillizer it relieves stress and averts insomnia during those nine months
• Reduces heartburn during pregnancy

Sources of magnesium for a balanced pre-natal diet

All you need is around 360 mg of magnesium per day during your pregnancy. You might opt for supplements, but only after you consult your doctor. However, magnesium is found in a wide range of foods so if you plan your diet well then there will be no need for supplements at all. Here are some of the foods outlined to help you plan your meals accordingly.
• Whole grains
• Cereals
• Oat Bran
• Brown rice
• Tuna
• Salmon
• Eggs
• Spinach
• Swiss chard
• Artichokes
• Tomatoes
• Kale
• Strawberries
• Black tea
• Strawberries
• Avocadoes
• Chocolate
• Molasses
• Milk Yogurt
• Pumpkin seeds
• Squash seeds
• Watermelon seeds
• Sunflower seeds
• Sesame seeds
• Flax seeds
• Brazil nuts
• Pine nuts
• Cashews
• Almonds
• Black beans
• Navy beans
• Kidney beans
• Pintobeans
• Lima beans
• Soybeans
• Dried herbs like sage, coriander, dill, chives, basil and spearmint

As you can see, there are a lot of foods which effectively link magnesium and pregnancy diet. Planning your meals around them would give you the necessary nutrient and also variety in your daily meals.

For more information about magnesium deficiency, please visit
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