Vitamin D
Nearly all our body cells contain some zinc, with the highest concentrations in our muscles and bones. Zinc does not readily move into the blood stream from the muscles and bones when blood levels are low (like calcium) therefore zinc needs to be included in our daily diets.
Zinc is vital for conception and reproduction. During pregnancy your new baby needs zinc for cell division and tissue growth. Zinc (like iron) is richest in meat and dairy sources and more efficiently absorbed from these types of foods. In addition, soy (which is commonly used as a meat alternative) interferes with zinc absorption.
Some caregivers will recommend a zinc supplements during pregnancy for women with vegetarian diets. There appears to be no adverse affects from sensible supplementing, up to 20 mg per day. Zinc is present in dairy foods (milk, yoghurt, cheeses-especially ricotta), beans (green, kidney, baked), peanut butter, nuts, tofu, lentils, eggs, breads, cereals, pasta, rice, wheat germ, bran, onions, ginger and sunflower seeds. Therefore most vegetarian women will have adequate intakes during pregnancy. You can read more in
vitamins and minerals- Zinc.
Vitamin D
Vitamin D is a fat-soluble vitamin, also known as 'calciferol'. Unlike all the other vitamins, our body is able to produce adequate amounts of vitamin D through our skin being exposed to the sun. Vitamin D is necessary for the growth and development of your baby's bones, as well as preventing low blood levels of calcium at birth (known as 'hypocalcaemia').
Vitamin D deficiency has been recently identified in pregnant and breastfeeding women who have little exposure to the sun and who have darker, olive skin (people with darker skin need more sun exposure to produce vitamin D). Also women who do not eat dairy products may also be at risk.
Most women will gain adequate amounts of vitamin D from small exposures to direct sunlight and/or from eating dairy products.