Why Pregnant Moms Need Calcium Rich Food?
Calcium helps fortify your baby’s rapidly-developing bones and teeth and boosts muscle, heart, and nerve development. Most doctors recommend increasing calcium intake for pregnant moms since the baby can take calcium from their own bones and teeth. Extra calcium is a must while your baby is growing inside your womb.
How much Calcium is needed during pregnancy?
Your own body can’t make calcium, so you need to get it from calcium-rich food or calcium supplements. Expecting mothers younger than 19 need 1,300 milligrams of calcium per day, and those 19 and older need 1,000 milligrams each day.
What are the foods high in calcium?
Dairy foods such as milk, cheese, and yogurt are some of the best sources of calcium. See below list as reference.
- Plain low-fat yogurt: 415 mg per 8 ounces
- Calcium-fortified orange juice: 349 mg per 1 cup
- Part-skim mozzarella: 333 mg per 1 ½ ounces
- Cheddar cheese: 307 mg per 1 ½ ounces
- Cottage cheese: 187 mg per 1 cup
- Skim milk: 299 mg per 8 ounces
- Calcium-fortified soymilk: 299 mg per 8 ounces
- 2 percent milk: 293 mg per 8 ounces
- Low-fat buttermilk: 284 mg per 8 ounces
Here are some of the non-dairy calcium-rich foods that lactose intolerant pregnant women can consume to help meet their daily calcium needs:
- Tofu: 253 mg per ½ cup
- Canned salmon: 181 mg per 3 ounces
- Chia seeds: 179 mg per 1 ounce
- Broccoli: 21 mg per ½ cup
- Bok choy: 160 mg per 1 cup
- Turnip greens: 148 mg per 1 cup
- Black-eyed peas: 106 mg per ½ cup
- Kale: 55 mg per 1 cup
Calcium Supplements for Pregnant Moms
There are lots of available Calcium supplements for expecting moms. One of which is the Bone Nutrient Essential Complex. This is formulated by doTERRA with bioavailable forms of natural nutrients that include vitamins C and D, plus calcium, magnesium, and other trace minerals that support healthy bone density as a woman ages. Click here to know more. Caution for Pregnant or nursing women and people with known medical conditions should consult a physician before using. Always seek your doctor may recommend a calcium supplement.