Calcium-Rich Foods Recommended for Pregnant Women
by MedPlus Team, February 17, 2021
Adequate intake of vitamins is necessary whether you are pregnant or not. But with pregnancy comes heightened concern for the mother and the baby. Good Nutrition is essential for every pregnant woman. Calcium-rich foods are the important nutrient that plays a vital role in the baby’s bone development and hence it should definitely be consumed by pregnant women.
Calcium is essential for everybody not just pregnant women. But it’s specifically extra crucial for pregnant women because it helps strengthen the fetal bone structure while balancing the mother’s bone density mass. Besides, calcium consumption becomes imperative during the third trimester when the baby’s bone formation peaks. Doctors concede that approximately 250-300 mg of calcium is transferred from your body to the babies during the third trimester. Therefore, it is pivotal to check on the consumption of this star mineral.
There are several calcium-rich foods for pregnant women. However, you can visit a dietitian to design a diet chart exclusive for your pregnancy. Every pregnant woman must follow a well-balanced and wholesome diet regime to steer clear of complications that may arise due to vitamin inadequacy. Studies suggest that teen moms-to-be require a little more calcium intake to support their babies’ growth. Besides, even mothers can end up with a greater weakened bone risk or osteoporosis post-partum if they do not replace what they are giving away.
During pregnancy, every mother wants to give their babies all they can. Regardless of whether you take enough calcium, your body will automatically give away the necessary nutrients to the baby keeping your bone density mass at a greater risk. Inadequate calcium intake can spawn serious complications. Hence, once you get positive news about pregnancy, you must start focusing on your diet and nutrition intake.
Not consuming enough calcium can lead to the following problems among pregnant women.
● Premature birth
● Muscle and leg cramps
● The slow growth of the baby
● Low birth weight of the baby
● Heart problems or hypertension
● Numbness and tingling in the fingers
● Warped bone formation of the baby
● Low calcium levels in the baby post-birth
● In rare cases, increased risk of bone fractures or osteoporosis
In more severe cases, too little calcium can even result in abnormalities in the baby. Although most of the problems listed above are a cause of concern for both the mother and the baby, remember that you will be getting calcium in one way or the other even without trying. But a healthy, well-balanced prenatal vitamin diet is crucial to cover all your calcium needs during pregnancy. However, if you think you are coming up short, contact your medical practitioner to discuss the intake of additional supplements.
Reliable Calcium-Rich Foods Sources for Pregnancy
Here is a list of calcium-rich foods for pregnancy with serving sizes and calcium amounts.
● Collard greens: 266 mg for every cup
● Cheddar cheese: 307 mg for every ounce
● Skim milk: 299 mg for every ounce
● Calcium-fortified juice: 349 mg per cup
● Plain low-fat yogurt: 415 mg per small bowl
● Chia seeds: 179 mg for every ounce http://bit.ly/2BylfBV
● Broccoli: 21 mg for half kg
● Kale: 55 mg for one kg
● Soybeans: 1 cooked cup, 184 mg
● Roasted almonds: 370 mg for one whole cup
● Regular cereal: 100-1000 mg for a bowl
● Waffles: 200 mg for two pieces
There are several foods rich in calcium for pregnancy. However, adequate consumption of regular dairy products can fulfill your daily requirement. Apart from this, consuming nuts can be beneficial for yours as well as the baby’s bones. If you are looking for calcium-rich Indian foods, you can consider consuming roasted almonds and dates. Cottage Cheese or Paneer is also an excellent example of calcium-rich Indian food during pregnancy.
1) Why calcium-rich foods are important in pregnancy?
Calcium intake is crucial to ensure the complete development of your baby’s teeth and bones. Since calcium strengthens bones and boosts muscle, heart, and nerve development, you must incorporate enough calcium into your diet.
2) How can I increase my calcium during pregnancy?
Doctors recommend pregnant women getting at least 1000 mg of calcium every day. Dairy products are one of the essential sources of calcium during pregnancy. You can also derive calcium from dark, leafy vegetables. However, the amount will be minimal. For a more structured approach, you can consider taking oral calcium tablets to increase your intake.
3) What is the connection between pregnancy and calcium?
Inadequate amounts of calcium can induce complications in your pregnancy. Insufficient intake of calcium supplements during pregnancy can make you more susceptible to osteoporosis, a condition that can render your bones brittle. Many women recover from the lost bone density during pregnancy, but staying ahead of the game is still a good idea.
4) Which foods are highest in calcium?
The most well-touted calcium source would be all kinds of dairy products. Apart from this, tofu, canned salmon, and chia seeds also account for the highest calcium-rich foods for pregnant women. Moreover, calcium supplements are also safe for moms-to-be but can cause wary effects like gas or constipation.
5) When should a pregnant woman start taking calcium?
You can start taking foods rich in calcium during pregnancy from 14 weeks up to 6 months post-partum to regain lost bone density mass.
6) What trimester is calcium most important?
It is the third trimester that is the most crucial for fetal development. During this period, your baby’s bone structure and organ development peak. As a result, you must check on your calcium intake in the last trimester.
7) Do calcium needs increase during pregnancy?
Yes, you will need more calcium during pregnancy. Your baby will require more vitamins when their bone development peaks. Besides, pregnant women are more vulnerable to osteoporosis, a bone degenerative condition post-pregnancy.
8) What are the nutritional recommendations for calcium during a normal pregnancy?
Medical practitioners recommend 1000 mg of calcium during a normal pregnancy, ideally divided into two 500 mg doses. You likely will have to incorporate additional calcium supplements into your prenatal vitamins.
9) How can I get calcium while pregnant without milk?
If you are lactose intolerant or harbor a simple aversion to milk, go for other calcium-rich foods for pregnancy. These include almonds, broccoli, tofu, canned salmon, chia seeds, calcium-fortified drinks, spinach, pinto beans, and edamame.