How to Supplement Zinc During Lactation
Aug 28, 2023
Source: Cainiu Health
Dr. Lv Aiming
Introduction
During lactation, zinc can be supplemented through a healthy diet, including zinc-rich foods and beverages, maintaining dietary diversity, paying attention to cooking methods, and avoiding excessive zinc intake. Adequate zinc supplementation during breastfeeding is crucial for the health of both mother and baby. Zinc is a trace element essential for normal immune function, protein and DNA synthesis, and infant development.
During lactation, zinc can be supplemented through healthy dietary intake, zinc-rich foods and beverages, attention to dietary diversity, careful cooking methods, and avoiding excessive zinc supplementation. The details are as follows:
1. Healthy dietary intake
During lactation, adequate zinc intake is essential for the health of both mother and baby. Zinc is a trace element that plays an important role in supporting normal immune function, synthesizing proteins and DNA, and promoting infant growth and development. It can be obtained through food. Lactating mothers should maintain a balanced diet and consume more zinc-rich foods such as meat, legumes, nuts, whole grains, and dairy products. These foods are rich in zinc and also provide other essential nutrients.
2. Zinc-rich foods and beverages
If mothers cannot obtain sufficient zinc from their regular diet, they may consider consuming zinc-fortified foods and beverages. For example, zinc supplements, zinc tablets, or oral zinc solutions can be used under medical supervision. Additionally, some specially formulated infant formulas and baby complementary foods may also contain zinc.
3. Maintain dietary diversity
To ensure adequate zinc intake, mothers should strive for dietary variety. A diverse diet provides various nutrients, including zinc. This includes consuming different types of meat, legumes, nuts, whole grains, and dairy products. In addition, moderate consumption of fresh fruits and vegetables helps supply other essential nutrients and enhances overall dietary diversity.
4. Careful cooking methods
Zinc is a nutrient easily degraded by heat; prolonged cooking or high-temperature heating may lead to zinc loss. To maximize zinc retention in food, it is recommended to use shorter cooking times and gentler methods such as steaming, boiling briefly, or baking. Also, cooking time for infant complementary foods should be minimized to avoid excessive heat exposure to zinc-rich ingredients.
5. Avoid excessive zinc supplementation
Although zinc is an essential nutrient, excessive intake may have negative effects. Long-term over-supplementation with zinc may disrupt the balance of other trace elements and impair normal bodily functions. Therefore, zinc supplementation should be done under medical guidance, adhering to appropriate dosage recommendations.
Adequate zinc intake during lactation is crucial for maternal and infant health, and regular postnatal check-ups are also recommended.
