Calcium is considered an important nutrition in a women’s life. It is needed more once she is pregnant. Calcium helps build the bones, teeth, and skeleton of the baby. It also helps develop baby’s strong heart and muscles etc. The expected calcium intake in an adult is around 1000 mg daily. In pregnancy, it should go up to around 1400 mg daily.
If mother is not getting enough calcium, the baby will take it from mother’s bones. Even mother’s body is producing more calcium during this phase to protect her and her baby.
If you are not getting enough calcium from your diet, ask your doctor to give you calcium supplements.
Food that provides enough calcium
- Milk: Milk has high source of calcium. It is good to have two glasses of milk every day to ensure that your calcium is up to the mark. However, with age people stop drinking or liking the milk. In case you are one of them, you should consider including milk in smoothies, soups, cereals etc.
- Yogurt: Yogurt is another best option to have during pregnancy. It is not only rich in calcium but is also many people’s favourite. Add one to two bowls of yogurt in your diet.
- Orange: Orange is not only high in fibre which helps women overcome problems like constipation during pregnancy but is also rich in calcium. Include it in your daily diet if you want to increase your calcium intake.
- Broccoli: Broccoli is considered a healthy vegetable which is high in calcium. It provides you with strong heart, lower weight and also prevents constipation.
- White Beans: Another food which is good in calcium is White Bean. It is high in protein, iron, calcium, dietary fibre and is low in cholesterol and fats.
- Okra: Okra is another vegetable which is very high fibre, good for constipation and has good calcium value.
- Tofu: Tofu is very high in calcium and regular intake can help you get your enough calcium requirement while gaining no fat.
- Almonds: Almonds are rich in calcium as well as folic acid. It is good to provide you and your baby with enough calcium requirement but also provides good folic acid to your baby.
- Fig: Again, rich in calcium should be surely included to fulfil your requirement.
- Green Vegetables: All major green vegetables like broccoli, kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens etc are high in calcium as well as iron. Include them in your diet to ensure proper nutrients to you and your baby.