Healthy eating during pregnancy is important to give your baby a healthy start. Calcium is one of those important minerals that are highly essential for you and your unborn baby.
Pregnant women need to eat a nutritious diet to keep themselves and also the developing baby healthy. Calcium is an important micronutrient mineral that’s required in sufficient amounts during pregnancy. Regular consumption of dietary calcium is critical for building strong bones and teeth and in addition it plays an essential role in muscle contraction, heartbeat maintenance, proper nerve function, and blood clotting. The need for some nutrients increases during pregnancy, and folate and iodine supplements are recommended before and after conception. There isn’t any safe level of alcohol consumption during pregnancy.
Calcium can’t be produced by the body and is therefore considered an essential nutrient that must definitely be provided by the foods you eat. One of the main jobs of calcium would be to aid in the growth, development and maintenance of bones and teeth. Being an expectant mom, you must meet both your own requirements for bone and tooth health, as well as provide for bone formation and development in your baby.
Why Do Pregnant Women Need Calcium?
An unborn baby requires adequate amounts of calcium for proper bone growth and development. When there isn’t enough calcium available in the mother’s diet, the body strips it from her bones to aid the baby’s development, which can lead to reductions in bone density, mass, and strength. Such alterations in bone can greatly increase the mother’s chance of osteoporosis, bone fractures, and even disability later in life.
Calcium During Pregnancy
One of the biggest worries people have concerning the vegan diet is the supply of calcium, whether they’re pregnant or otherwise. m not 100% sure how this myth became so prevalent, but we have to visualize a good deal of it is from all of us watching so many milk commercials as kids. We have to remind ourselves those commercials are made by members of the milk industry, and they’re doing an amazing job at selling us.
Furthermore we not need cow’s milk, but it’s actually hurting us. Animal protein leeches calcium from our bodies, so although it may be true that there is more calcium in cow’s milk, your body is simply not absorbing it all. You will absorb more calcium from plants.
What your mother always said about calcium holds true; it helps build and maintain strong bones and teeth, and helps with circulation, so it’s critical during pregnancy.
What Are Sources of Calcium During Pregnancy?
Calcium is housed in a variety of food sources including dairy products, vegetables, and fortified foods. Dairy products generally retain the most concentrated amounts of calcium. Products which are low in fat (low-fat or fat-free milk, yogurt, and cheese) provide a little more calcium than full fat items. Consuming 2-3 servings per day of dairy is generally sufficient for pregnant women.
Calcium can also be obtained from vegetables and fortified foods. For maximum benefits during pregnancy, include a minimum of 6 daily servings (about 6 cups) of calcium-rich vegetables like collard greens, broccoli, carrots, parsley, celery, kale, and spinach in raw form or lightly steamed. With regards to fortified foods, substantial amounts of calcium can be found in orange juice, soymilk, and many breakfast cereals. Before you try any of these, make sure to first check with your doctor:
- Roasted sesame seeds
- Roasted Almonds
- Fruit juices