Calcium Rich Foods During Pregnancy

Pregnancy is an amazing journey full of excitement and anticipation, but it also comes with big nutritional responsibilities. One mineral is very important during this time: calcium. Getting enough calcium during pregnancy is not just about your health- it’s also about giving your baby the best possible start in life.

From building strong bones to supporting vital bodily functions, calcium is the star of the show in your pregnancy nutrition. By choosing the right foods during pregnancy, you can confidently eat a healthy diet in pregnancy that nourishes you and your growing baby.

Let’s understand how you can make calcium work for you and why it’s part of your pregnancy wellness plan.

Why Calcium Matters During Pregnancy

Calcium is for building your baby’s bones and teeth, supporting the development of the heart, nerves, and muscles, and keeping your bones healthy. During pregnancy, your body adapts by increasing calcium absorption and bone turnover to meet the growing needs of your baby, especially in the 3rd trimester when fetal bone growth accelerates. Not enough calcium can increase the risk of preeclampsia and preterm birth, and also affect your long-term bone health.

The World Health Organization recommends 1,000-1,300 mg of calcium for pregnant women and more for teenagers. Meeting this through a balanced diet is the best approach, and supplementation when dietary intake is insufficient.

Top Calcium-Rich Foods to Include in Your Pregnancy Diet

Including a variety of calcium-rich foods in your pregnancy diet ensures you meet your nutritional needs and enjoy a diverse and satisfying diet. Here are some great options:

• Dairy Products:

Milk, yoghurt, and cheese are excellent sources of calcium. 1 cup of nonfat milk contains 299 mg of calcium (23% DV), while 1 cup of whole milk provides 276 mg (21% DV). 8 oz of plain, low-fat yogurt offers 415 mg of calcium (32% DV) and 1.5 oz of part-skim mozzarella cheese contains 333 mg (26% DV).

• Seafood:

Some fish, especially those with edible bones, are good sources of calcium. 3 oz of canned sardines in oil with bones provides 325 mg of calcium (25% DV), while 3 oz of canned pink salmon with bones contains 181 mg (14% DV).

• Soy Products:

Tofu and soybeans offer significant amounts of calcium. ½ cup of firm tofu made with calcium sulfate has 253 mg of calcium (19% DV), while ½ cup of cooked soybeans contains 131 mg (10% DV).

• Leafy Greens:

Various greens contribute to calcium intake. ½ cup of boiled spinach provides 123 mg of calcium (9% DV), ½ cup of boiled turnip greens offers 99 mg (8% DV), and 1 cup of raw, shredded Chinese cabbage/bok choi provides 74 mg (6% DV).

• Seeds:

Seeds can be a good source of calcium. 1 tablespoon of chia seeds offers 76 mg of calcium (6% DV).

• Fortified Foods:

Products fortified with calcium help boost intake. 1 cup of calcium-fortified orange juice provides 349 mg of calcium (27% DV), 1 cup of calcium-fortified soymilk contains 299 mg (23% DV), and fortified breakfast cereals typically provide 130 mg (10% DV).

• Other Foods:

Various common foods contain smaller amounts of calcium. ½ cup of canned pinto beans offers 54 mg of calcium (4% DV), one 6" corn tortilla provides 46 mg (4% DV), 2 tablespoons of reduced-fat sour cream contains 31 mg (2% DV), and 1 slice of whole wheat bread has 30 mg (2% DV).

Tips for Absorbing Calcium

• Eat calcium-rich foods with vitamin D sources like fortified milk or safe sun exposure to boost absorption.

• Avoid caffeine and high-sodium foods, which can hinder calcium retention.

• Spread calcium intake throughout the day for better absorption.

• Include magnesium-rich meals, such as leafy greens and almonds, because magnesium aids calcium metabolism.

• Regular weight-bearing exercises, such as walking or jogging, can help your bones store calcium more effectively.

• Limit your consumption of oxalate-rich foods (such as spinach and rhubarb) during calcium-rich meals, as these can interfere with calcium absorption.

Calcium and Pregnancy Complications

Adequate calcium during pregnancy reduces the risk of preeclampsia, a serious pregnancy complication characterized by high blood pressure. Studies show that calcium supplementation (especially 2g/day) can reduce preeclampsia risk by 50% and may also prevent preterm birth in women with low calcium intake. So, calcium is a must-have in a healthy diet during pregnancy.

Supporting Your Child’s Future: The Connection to Cord Blood Preservation

A healthy pregnancy is the foundation of your child’s overall well-being. Prioritize calcium during pregnancy by eating a variety of foods during pregnancy. This will not only support your child’s growth but also your own health and lay a strong foundation for your family’s future.

Just like you focus on nutrition, consider the benefits of cord blood preservation. Brands like Cryoviva offer advanced cord blood preservation services, where you can store your child’s stem cells for future medical use. This proactive step, along with a calcium-rich diet, will give your child the best possible start in life.