- 1 The importance of calcium in pregnancy
- 2 What should those who have milk intolerance do? (those who can not drink milk)
- 3 Calcium-rich Foods That You Should Consume During Pregnancy
- 4 Milk
- 5 Orange and Tangerine
- 6 Dried Fig
- 7 Chinese Sprouts
- 8 Oatmeal
- 9 Meat Types
- 10 Almond
- 11 Broccoli
- 12 Types of Dry Pulses
The importance of calcium in pregnancy
Calcium is the basic substance that ensures that the bones and teeth are solid. In addition, it has important duties in the blood clotting.
Calcium, which is required for our body, is provided from the stores in the bones.
It is very important to get enough calcium for your baby’s muscular system and healthy development of his/her teeth. To meet this need, you should drink at least 200 ml of milk per day in addition to regular nutrition during pregnancy. Mothers who cannot drink milk can get the required calcium from other dairy products such as cheese.
Especially in the 3rd Trimester the development of the baby’s skeletal system and teeth is very intense. In this period, calcium is stored in the bones of the mother, to be used later in milk production. So both in terms of both you and your baby’s health, calcium in pregnancy is very important.
The symptoms of calcium deficiency are rarely observed in a mother who is fed regularly and in a healthy way.
What should those who have milk intolerance do? (those who can not drink milk)
The fact that you cannot drink milk does not mean that you are getting calcium insufficient. You can also meet your calcium needs with dairy products. If you include dairy products such as cheese and buttermilk to your diet, you will not have any problems.
Another option is lactose-free milk. It is more easily digested without losing any of its nutritional values. In this way, all problems such as bloating, nausea, diarrhea and excessive gas are eliminated.
However, if you cannot consume most of the milk or calcium-containing foods, additional calcium supplements may be required.
Calcium-rich Foods That You Should Consume During Pregnancy
We have listed the foods rich in calcium that you can eat during pregnancy.
Milk is a source of calcium that is popular among all age groups. Drinking a glass of milk in the morning is very useful for you and your baby. The calcium value in 1 cup of milk is 250 mg.
Orange and Tangerine
We can give examples of fruits such as oranges and mandarins which are rich in calcium that you can consume during pregnancy. Vitamin C and antioxidants they contain are important for health. Also, if you want to have a look at more vitamin C-rich foods during pregnancy; Vitamin C in Pregnancy.
In addition to rich in calcium, the fiber content is also high. Besides the importance of strengthening the bones of your baby, it is also good for constipation.
It is a green leafy vegetable and is a member of the cabbage family. It is an integral part of Chinese cuisine. Therefore, pregnant women who have lactose intolerance during pregnancy and do not like milk taste can eat this.
It is rich in calcium, carbohydrate, folic acid and potassium. It creates a feeling of satiety for a long while and is a healthy food that you can consume for breakfast.
Beef, mutton, chicken meat, sausage, salami, fish meat, as well as eggs are rich in calcium.
It is rich in calcium and contains vitamin E. You can consume during pregnancy occasionally.
Broccoli provides a good dose of calcium during pregnancy. Approximately 46 mg of calcium is found in 100 g broccoli.
Types of Dry Pulses
Broad beans, red beans, beans, chickpeas, lentils, peas, peanuts, soya beans, chestnuts, hazelnuts, green pistachios, sesame seeds.
During pregnancy, take care to consume calcium-rich foods without over-consuming. In addition to these nutrients, you can write comments for the other nutrients containing calcium.