A balanced diet is crucial for overall health and immunity, but nutritional needs increase significantly during pregnancy to support both mother and baby. Since the developing baby relies entirely on the mother for nourishment, a focused approach to nutrition is essential. This is especially true when building strong bones, thus making calcium-rich foods a vital part of a pregnancy diet.
Check this blog to learn the importance of calcium and the best kinds of calcium-rich foods for pregnancy.
Calcium is an important and essential mineral required in our body, and is needed for:
● Maintaining the health of teeth and bones
● Maintaining heart rhythm
● Proper functioning of nerves
● Contraction of muscles
● Clotting of blood
During pregnancy, prioritising nutrition is crucial, as it supports both the mother's health and the baby's development. This is especially important for nutrients like calcium, which are vital in building strong bones for the growing fetus. Hence, planned intake of a well-balanced diet is essential. This provides nutritional supplies for fetal development and alleviates pregnancy symptoms like nausea and constipation, thus keeping moms healthy. Foods rich in essential nutrients like vitamins, folic acid, iron, choline, omega-3 fatty acids, and calcium must be consumed in adequate amounts, depending on one's age and the trimester.
Including calcium-rich foods in the diet of expecting moms helps the baby develop strong bones, nerves, muscles, and a healthy heart. This is also required for the long-term well-being of both mothers and babies. Low calcium intake during pregnancy leads to dangerous conditions like preeclampsia, osteoporosis in moms and developmental issues in babies.
Calcium is crucial for building strong bones and teeth and is even more vital during pregnancy. Since the developing baby needs calcium for its skeletal growth, expectant mothers must ensure they consume enough calcium-rich foods to support their baby's development and maintain bone health. A healthy diet focused on calcium is essential for a healthy pregnancy and a strong start for the baby.
Are you wondering how to get calcium during pregnancy? Go through the below list of yummy food items that can be consumed to improve calcium reserves in the body during pregnancy:
It is a simple aquatic herb that is a powerful calcium source and extremely good for bone health. The lovely, peppery-tasting leaves can be consumed raw or cooked. Taking 100 grams of watercress provides 100 mg of calcium.
Consume dry fruits like almonds, figs, and pistachio nuts to maintain strong bones and good health. These are excellent sources of calcium, as 100 grams of almonds can give 264 mg of it. Dry fruits can be consumed directly anytime between meals or added to cooked food.
Seeds are excellent sources of calcium. Chia, pumpkin and sesame seeds are ingredients in many mouth-watering delicacies or smoothies. Regularly having salad with sesame toppings or sweets made of sesame will boost the calcium reserve in the body, as 100 grams of sesame seed provides 975 mg of it.
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Milk is a wholesome food that can provide many nutrients and loads of calcium essential for a baby's development. Make sure to have pasteurised milk to ensure it is treated to remove bacteria during pregnancy. A daily cup of milk helps with weight management and will give 305 mg of calcium.
Another edible green that can be included in the diet is broccoli. This is very nutritious; having a cup of boiled broccoli can give 76 mg of calcium. Include these yummy greens in salads or make delicious soups with them.
Sardines, the soft-boned fish, are an excellent option for meeting the recommended daily calcium-rich food intake. Consuming one sardine fish can provide 45.8 to 91.6 mg of calcium, depending on the type of preparation.
Yoghurt is a fantastic dairy product that is rich in calcium. Consuming 100g of yoghurt provides 110 mg of calcium. Also, including yoghurt in an everyday meal or as a dessert helps in proper digestion because it contains probiotics.
Spinach is another nutrient-packed superfood loaded with calcium. Including spinach in the diet enhances strength as it has a good calcium reserve and other nutrients like iron, potassium and vitamins. Consuming one cup of cooked spinach contains 260 mg of calcium.
Another green vegetable of high nutritional value, which adds to bone health, is kale. This nutty-tasting vegetable is rich in calcium and antioxidants. Upon consuming 100 g of this edible green vegetable, one can get 250 mg of calcium.
Among fruits, one can consume oranges, which are rich in calcium. The citrus taste helps suppress morning sickness or nausea during the pregnancy term. This excellent fruit is also rich in vitamins and antioxidants that help boost immunity. Taking one orange can provide 55 mg of calcium.
The general recommendation is that expecting moms under age 30 need 1000 mg of calcium daily and those over 30 need 1300 mg. These superfoods can be included by expecting moms to meet the pregnancy calcium requirements and help maintain their health.
The role of calcium in our body is critical, as it strengthens the skeletal system, maintains blood pressure, regulates body functionality and regulates the rhythm of the heartbeat. To support the development of strong bones in their growing baby, expectant mothers should prioritise calcium-rich foods to meet the recommended daily intake. Getting essential calcium from foods like dairy products, greens, and nuts is advisable to avoid birth-related issues for babies and long-term health issues for moms.
Always consult a qualified healthcare provider in case of health issues, like allergies or intolerances, that may affect your dietary choices during pregnancy. They can help you create a personalised meal plan that meets your nutritional needs and avoids potential problems.
Yes, there are non-dairy sources of calcium for pregnancy. These include nuts like almonds, seeds like chia, plant-based sources of calcium like kale, and soft-boned fish.
If a pregnant person doesn't get enough calcium, it can negatively impact the baby's development. The stored calcium from the bones is consumed for fetal development, making moms prone to conditions like osteoporosis.
The best and most recommended form of calcium intake is to include calcium-rich foods in the diet. Calcium supplements should be consumed only under the direction of a medical practitioner.
