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Your body needs zinc for the production, repair, and functioning of DNA - the body's genetic blueprint and a basic building block of cells. Zinc should always be an important part of your pregnancy nutrition to cope with your babies' rapid cell growth. And it's essential to help support your immune system and heal wounds. Food sources of zinc Fortified cereals and red meat are good sources of zinc - and you can get it from shellfish, poultry, beans, nuts, whole grains, and dairy products. One of the best sources of zinc is oysters - just one of these will give you a whole day's supply but sadly oysters are also high on the list of 'no no' foods when you're pregnant - they come into the 'raw fish' and 'potential toxins' category! Other sources are fortified breakfast cereals, tofu, chickpeas and lentils, seeds and cheddar cheese. Should you take a zinc supplement? Most people who eat meat get plenty of zinc from a reasonably well-balanced diet. But since it's harder to absorb the mineral from plant foods, you may have a hard time getting enough zinc from food alone if you eat a mostly vegetarian diet so make sure you eat plenty of whole grains. Homemade hummus This hummus is quick, easy and moreish - and much nicer than shop bought varieties! Tinned chick peas work just as well as dried ones and are much quicker and easier! Chick peas are a great source of zinc and this is an easy way to include it in your pregnancy diet. Ingredients I tin of chick peas drained and rinsed 1 lemon, juice and zest 2 tbsp tahini2 cloves garlic, peeled 100ml olive oil (extra virgin will give a lovely rich flavour) salt Preparation method Put the chick peas in a food processor with the garlic, lemon juice and zest, tahini and salt. Whiz together and pour in the olive oil as the motor is still running. You want a smooth dip, so if necessary add some cold water, still with the motor running, until you get the consistency you want. Taste for flavour and if it tastes bland, add more salt. Serve with hot pitta bread, olives, vegetable crudités or with jacket potatoes and salad for a healthy lunch option If you prefer to use dried chickpeas, you'll need to soak 4 oz of chickpeas overnight. Drain, rinse, put in a saucepan, cover with fresh water and bring to the boil. Boil until tender - which can take 60 minutes or more depending on the age of the chickpeas. Don't add any salt to the water or the chickpeas will not soften. Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and step by step yoga guides. Read here for tips on what to eat when you're pregnant and how to enjoy a healthy prenatal diet with all your important pregnancy vitamin
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