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During pregnancy, you’ll need more nutrients for the development of your baby. Calcium is one of those essential nutrients that your body needs for the development of your baby’s teeth, bones, muscles, and nerves. If you’re not getting sufficient calcium during pregnancy, your body steals calcium from your bones and provides it to the baby for its development.
Crazy hey! So a deficiency of calcium during pregnancy will affect your bones, teeth, muscles, nerves and hormones. This is why it’s really important to make sure you’re getting sufficient calcium, either through your diet or through supplements.
How much Calcium do I need during Pregnancy?
How much calcium is needed during pregnancy varies with age. If you’re pregnant and aged 19 to 50, you’ll need at least 1000 mg per day. If you are pregnant and under the age of 18, then you’ll need more calcium compared to the 19 to 50 age group, at least 1300 mg per day.
There are heaps of yummy foods that are rich in calcium, adding these calcium-rich foods into your diet will help you meet the daily requirement of calcium during pregnancy. If these foods aren’t suitable for your diet, remember, supplements are a good idea.
What are the effects of too much or too little Calcium during Pregnancy?
Like most things in life, we need a balance. Having too much or too little calcium can cause health issues during pregnancy. Calcium deficiency can increase the risk of:
– Hypertension/High Blood Pressure during pregnancy
– Low birth weight
– Muscle cramps
– Baby having brittle bones
– Heart issues
– Fetal growth disorder
– Premature birth
– Osteoporosis
– Hypocalcemia
Too much calcium, which is rare and you’d have to be a cheese monster to cause:
– Kidney stones
– Difficulty in absorbing zinc and iron
– Constipation
Too much calcium in your diet is very rare, but it’s mainly due to overdoing the supplements. As always, consult your baby Doctor who is way smarter than me to see if you need supplements and follow the instructions on the label.
Foods Rich in Calcum
There are a variety of foods that are rich in calcium. Adding these foods to your diet will help you maintain the recommended calcium intake. Calcium-rich foods include:
Diary Products: Dairy products like milk, yogurt, cheese, cream, etc. are some of the best sources of calcium. They’re also high in energy which makes diary a good option to start your day. Dairy products have a good amount of calcium content in them. 1 glass of full cream milk has approximately 280 mg of calcium, 1 cup of yogurt has around 425 mg and 2 slices of cheese have around 300 mg. Apart from being delicious, diary is great for you.
Oranges: Oranges are another great source of calcium as well as vitamin C, meaning they’re good for your bone health as well as for your immune system. It’s one of the best options to add to your diet during pregnancy, especially if you are not fond of dairy products. Apart from oranges, kiwis, strawberries, and tangerines fruits are also rich in calcium.
Dates: Dates are not just rich in calcium but also rich in other nutrients as well, like potassium, magnesium, iron, and carbohydrates. This sweet fruit works great to ease your craving for sweets during pregnancy by providing you with surplus energy.
Oatmeal: Oatmeal is rich in a variety of nutrients like calcium, folic acid, potassium, carbohydrates, etc. It’s best to add oatmeal to your breakfast during pregnancy, it helps to give you energy and satisfied your hunger for longer. I like to add bananas and honey to mine.
Almonds: Almonds are a healthy option to add to your diet during pregnancy. They are rich in calcium, vitamin E, and other nutrients which are great for your overall health. 1 cup of roasted almond has around 350 mg of calcium.
Broccoli: You can also get calcium through a variety of veggies like broccoli, you’ll get around 50 mg from 1 cup of cooked broccoli. It also helps in digestion and keeps your weight in check during pregnancy.
Collard Greens: Collard greens, kale, turnip greens, and mustard greens are good to add to your diet during pregnancy to get a good amount of calcium. Like dairy, they are also a good source of calcium. 1cup of collard greens have around 250 mg of calcium and 1 cup of kale has around 170 mg of calcium.
Tofu: Tofu is one of the must-have foods during pregnancy, as it is packed with many nutrients. It’s rich in calcium, iron, protein, and magnesium. It’s a great food to add to your diet and you can try different recipes to enjoy it.
The low-down on Calcium Supplements
One of the best ways to meet your calcium requirement is to eat healthy foods high in calcium. Where your diet isn’t able to meet the requirement of calcium during pregnancy, then supplements work best. Calcium supplements are safe to take during pregnancy.
But make sure you count all the sources of calcium before taking a calcium supplement, don’t overdo the calcium.
Common calcium supplements include:
– Calcium Carbonate: It can’t be easily absorbed by the body, so it’s recommended to take it with food.
– Calcium Citrate: It can be easily absorbed by the body, so can be taken with or without food.
Your body requiress vitamin D to absorb calcium. During pregnancy, as your requirement for calcium increases, it’s important to ensure that you’re getting enough vitamin D, through sunlight, diet, or supplements.
One more thing to consider when taking supplements, they can come with a few side effects such as causing gas, bloating, or constipation. So always take your baby doctor for advice before taking any supplement especially during pregnancy.