Calcium-Rich Foods for Pregnancy & Their Benefits

During pregnancy, well-balanced diets become even more important for the health of both the mother and the baby developing inside the womb. One of those nutrients that particularly play a critical role during such times is calcium. 

We all know about the importance of calcium for maintaining a healthy body. It keeps the bones and teeth strong and plays a key role in sustaining a regular heartbeat. The significance of calcium is amplified even further in the third trimester of a woman's pregnancy, mainly because the baby starts to absorb the nutrients from your body around that time to support its own growth. Eating the right quantity of calcium during pregnancy is extremely important to ensure the well-being of the mother & child. Did you know? On average, the foetus requires 30 grams of calcium towards the end of the gestation period. 

In this blog, we will discover why you should focus on calcium during pregnancy, how much you need and discover the top 7 calcium-rich foods for pregnancy. 

Importance Of Calcium During Pregnancy

Calcium during pregnancy plays an essential role in the overall health of the baby and the mother. It helps in the development of the bones, teeth, cardiac structures and neurological system of the baby. The growing baby draws calcium from the bone density of the mother, making it crucial for her to eat calcium-rich foods during pregnancy. It prevents complications like osteoporosis in the mother, later in life. Apart from bone health, calcium in pregnancy keeps the blood and muscles moving while helping the nerves send messages from the brain to the rest of your body. 

How Much Calcium Do You Need During Pregnancy?

The recommended intake of calcium during pregnancy every day is about 1,000 milligrams. For pregnant women between the age of 19-30, the daily recommended calcium in pregnancy is 1,300 milligrams. This is because, besides the demand for pregnancy, the body also continues to grow. Adequate intake of calcium during pregnancy is significant for the health of both - the mother and the foetus. 

7 Calcium-Rich Foods To Include In Daily Diet 

1. Dairy:  

One of the most popular sources of calcium, a simple glass of milk in the morning can be the perfect way to kick off your day and increase your energy. In fact, any dairy product, including yoghurt and cheese, will keep your calcium content high. Assuming you are not allergic to dairy, consuming a glass of milk can replenish you with about 300 mg of calcium. A cupful of yoghurt can provide you with about 450 mg, whereas a cup of cottage cheese contains up to 138 mg of calcium, making dairy a valuable resource of calcium during pregnancy.  

2. Dates:  

The essence of this exotic fruit is rooted in nutrients, especially calcium. These chewy delights are also high in other nutrients like carbohydrates, potassium, magnesium, and iron, making it a beneficial food to eat during pregnancy. A 100-milligram serving of dates can fill you up with roughly 39 mg of calcium. The best part is that they are dried and available in grocery stores all through the year, so you can eat them anywhere and at any time throughout your third trimester!  

3. Almonds:  

Yet another winner from the dry fruit family, almonds are replete with the power of calcium as well as Vitamin E. By consuming a quarter cup, you can provide your body with 88 mg of calcium. Not to mention, eating them in a moderate amount on a daily basis can aid in decreasing inflammation, blood sugar, and oxidative stress, which prevents babies from developing metabolic disorders later on.  

4. Tofu:  

Tofu is a great food for pregnant women because it is rich in essential nutrients like iron, protein, and – yes, you guessed it – calcium. What's more, it has a low caloric value and is high in antioxidants, which lowers the risk of breast cancer. These are just a few reasons why every pregnant woman's diet should consist of this versatile ingredient.  

5. Fruits:  

In the third trimester of pregnancy, you might be feeling averse to a majority of foods, perhaps even dairy. If that's the case, then consider indulging in fruits like oranges, kiwis, strawberries and tangerines. Not only do they prove to be a safe pregnant women's diet, but they are also calcium-rich fruits. Plus, they are delicious little treats, so fruit up!  

6. Fortified plant-based milk: 

For those who are lactose intolerant or following a plant-based diet, fortified almond milk, soy milk and oat milk are great alternatives. These plant-based milk options are a good option for consuming enough calcium during pregnancy, especially if you are vegan.  

7. Green leafy vegetables: 

Vegetables like cooked kale, spinach, and collard greens are rich in calcium and provide essential vitamins. Surprisingly, cooked kale contains more calcium per serving than cow’s milk, about 177 milligrams per cup. These leafy greens also contain vitamins and minerals that help fight against heart diseases, cancer and inflammation, making them fantastic options for calcium-rich foods for pregnancy. 

Calcium Supplementation During Pregnancy 

Consuming calcium-rich foods during pregnancy would be the best method to get enough calcium for the body. However, some women may not be able to meet adequate calcium requirements during pregnancy from food alone, especially if they are vegan or lactose intolerant. In such cases, calcium supplementation is an option. However, such supplementation should always be discussed with your doctor since excess intake can interfere with the absorption of other critical minerals such as iron and zinc. 

Summing It Up 

Calcium during pregnancy is important for both the mother and the developing baby. This ensures healthy bone development and prevents maternal bone density loss. A well-balanced diet with calcium-rich foods for pregnancy such as dairy products, leafy greens and nuts, supplemented by doctor-recommended supplementation, if necessary, can help meet the increased calcium requirements during pregnancy.