During pregnancy, the body of a woman is overworked to ensure that the growing baby is supported properly. Calcium is one of the nutrients thatplays the crucial role during pregnancy. The baby requires calcium to develop strong bones and teeth, and also to maintain the healthy bones of the mother.
In case a pregnant woman fails to achieve adequate calcium in her diet, the baby will steal calcium from the bones of the mother, and this could result in weakness or bone-related issues in the future. This is the reason why it is important to incorporate calcium rich foods for pregnancyinto the day-to-day meals.
In this article, we will discuss the importance of calcium during pregnancy and list the most nutritious sources of calcium, both vegetarian and non-vegetarian, in an easily understandable manner.
Why Are Calcium Rich Foods Important During Pregnancy
Calcium is among the most vital minerals required during pregnancy since it helps the baby to develop, as well as the general health of the mother. Pregnancy should include sufficient amounts of calcium rich foods, which will ensure that the mother and the baby naturally receive the necessary nutrition.
1. Helps in Baby’s Bone and Teeth Development
During the early pregnancy, calcium is essential for the development of the baby’s bones and teeth. The calcium requirement also increases as the baby matures, and hence the necessity of a calcium-enriched diet also increases. Failure by the mother to get sufficient calcium may lead to the baby stealing the calcium from the bones of the mother, and the mother can feel weakness and tiredness.
2. Protects the Mother’s Bone Health
A lack of sufficient calcium in the food of a pregnant woman might cause her body to begin losing bone strength and density. The consequences of this may include back pain, pain in the joints, or weaker bones for delivery. Eating calcium rich foods for pregnancy helps maintain strong and healthy bones.
3. Supports Muscle, Nerve, and Heart Function
Calcium assists the muscles in contracting well, nerves to pass messages, and maintains the heartbeat in a steady rhythm. The functions are even more significant during pregnancy because the body is changing a lot. Proper calcium consumption helps to sustain the daily energy levels and well-being of the mother.
4. Reduces the Risk of Pregnancy Discomforts
The lack of calcium in the course of pregnancy can lead to such issues as leg cramps, fatigue, and weakness of the muscles. Such pains are typical but can be minimized through a healthy diet. Eating a sufficient amount of calcium rich foods during pregnancy can assist the body in adjusting to the physical changes.
Best Calcium Rich Foods for Pregnancy
Calcium rich foods during pregnancy are recommended in a healthy pregnancy diet as they are associated with the growth of the baby and the health of the mother’s bones. The natural food sources of calcium are the most effective, and that is why both vegetarian and non-vegetarian foods can be added, depending on the choice of diet. These are the foods that are usually found to be safe in pregnancy and can be added to regular meals.
Vegetarian Calcium Rich Foods
1. Milk and Dairy Products
The best foods that contain calcium during pregnancy include milk, curd, yogurt, and paneer. They supply calcium in a form that is easily absorbed by the body. Taking one to two portions of it in a day – one glass of milk or a bowl of curd, can be a great contribution towards daily calcium intake and keeping the bones strong.
2. Green Leafy Vegetables
The plant sources of calcium include vegetables such as spinach, broccoli, and kale. They are also a source of fiber, iron, and important vitamins in addition to calcium. The vegetables are easily incorporated into food in the form of sabzi, soups, dals, or salads, and hence a convenient option in day-to-day meals.
3. Nuts and Seeds
Chia seeds, almonds, and sesame seeds are all good sources of calcium and healthy fats. They are also sources of energy, and they keep hunger in check. It only takes a small portion of nuts or a single spoon of seeds in food or smoothies to facilitate calcium intake in pregnancy.
4. Calcium Rich Fruits
Oranges and figs are fruits that are rich in calcium, antioxidants, and fiber. These fruits also assist in digestion and immunity, which is a vital factor during pregnancy. They are either eaten as snacks or incorporated into breakfast meals.
5. Fortified Foods
Fortified foods like plant-based milk, cereals, and juices are enriched with calcium. These options are especially helpful for women who are lactose intolerant or prefer to avoid dairy products while still meeting their calcium needs.
Non-Vegetarian Calcium Rich Foods
1. Sardines
The soft bones of sardines are edible and therefore sardines are one of the richest natural sources of calcium. Sardines should be included periodically to increase calcium consumption and prevent bone loss in pregnancy.
2. Salmon
Salmon is a source of calcium, good protein, and fats. These nutrients help the baby to grow and develop in general and form a balanced pregnancy diet.
3. Eggs
Eggs contain small amounts of calcium and are easy to prepare and digest. They can be taken together with a balanced diet on a regular basis, hence supplementing the overall nutrient intake in the course of pregnancy.
4. Pregnancy-Safe Seafood
Certain seafood options, when eaten in moderation and fully cooked, can contribute to calcium intake. It is important to choose pregnancy-safe varieties and follow proper cooking practices to avoid health risks.
How to Include Calcium Rich Foods in Daily Pregnancy Diet
To include calcium-rich foods in pregnancy, one does not have to make any significant changes in diet. Calcium needs can be achieved in a safe and natural manner by small and regular changes in daily meals.
Start the day with milk, yogurt, or fortified cereals
Starting the day with higher calcium products such as milk, yogurt, or fortified cereals is a good way of getting an early nutrient boost. These are foods that are simple to digest and make the intake of calcium begin as early as in the morning.
Add green vegetables to lunch and dinner
Eating green leafy vegetables can be an easy method of adding calcium to the main meals. They may be served as sabzi, soups, and side dishes, and they are a source of fiber and vital vitamins.
Choose nuts or fruits as snacks
Nuts and calcium-rich fruits make healthy snack options during pregnancy. They help control hunger between meals while also supporting daily calcium intake.
Combine calcium-rich foods with vitamin D sources
Vitamin D helps the body absorb calcium more effectively. Absorption can be enhanced by spending a few minutes in the sun or taking foods rich in vitamin D as well as food rich in calcium.
Maintain consistency rather than overeating at once
Calcium is most effective in small amounts taken all through the day. Taking small amounts of food rich in calcium multiple times a day is a better practice than taking large amounts once a day.
Conclusion
Calcium is a vital nutrient in pregnancy since it helps in the development of the baby’s bones and teeth, and also helps in the maintenance of the bone strength of the mother. Pregnancy food rich in calcium should be incorporated in daily meals to maintain general health and prevent the occurrence of calcium deficiency. A balanced diet is one that makes sure that the mother and the baby get the nutrients that make them grow healthy.
Pregnant women can achieve their calcium requirements naturally and safely by selecting an appropriate combination of dairy products, vegetables, fruits, nuts, and other foods that contain calcium in large amounts. It is important to ensure that there is diversity and regularity in the diet. It is always advisable to follow professional dietary guidance based on individual health needs.
FAQs
How much calcium is required during pregnancy?
The recommended daily dose of calcium for most pregnant women is 1,000 mg. Teen mothers might require a little bit more, about 1,300 mg per day.
How can I increase my calcium during pregnancy?
Possible ways of adding calcium into the pregnancy diet include adding foods high in calcium to the diet, including milk, curd, green vegetables, nuts, seeds, and fruits, to increase the levels of calcium in the body. It is better to eat in small portions than to eat in large portions. Frequent exposure to sunlight is also recommended to help the body absorb calcium.
What are 5 foods high in calcium?
Five foods high in calcium that are safe during pregnancy include:
- Milk and dairy products
- Yogurt or curd
- Green leafy vegetables like spinach or broccoli
- Almonds and sesame seeds
- Sardines or salmon (if non-vegetarian)
These foods are easy to include in everyday meals.
Which fruit is good for calcium in pregnancy?
Oranges and figs are good sources of calcium in pregnancy. They are also a source of fiber and vitamins, which are helpful in digestion and immunity. These fruits can be included in the form of snacks or as an addition to breakfast to increase nutrient levels in general.
