Best Calcium Rich Foods for Pregnancy

Why is Calcium Important For Pregnant Women?

Calcium is essential for pregnant women as it helps in the development of the baby’s bones and teeth. It also supports the mother’s cardiovascular health and helps to reduce the risk of pre-eclampsia. It is recommended that pregnant women should consume 1,000 mg of calcium per day. However, some pregnant women may require more calcium depending on their individual needs.

What Foods Are High In Calcium?

There are many foods that are high in calcium which are perfect for pregnant women. Some of the best sources of calcium that can be easily added to the diet during pregnancy include dairy products such as yogurt, milk and cheese. Other calcium-rich sources include green leafy vegetables, nuts, beans, and fortified juices and cereals.

Dairy Products

Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium for pregnant women. Milk is particularly beneficial as it is also a great source of protein and other essential vitamins and minerals. Yogurt is also a great source of calcium and is often fortified with additional vitamins and minerals such as vitamin D and potassium. Cheese is also high in calcium, though pregnant women should avoid soft cheeses such as feta, blue cheese and brie due to the risk of listeria.

Leafy Greens

Leafy greens such as kale, spinach, and collard greens are all rich sources of calcium. They are also packed with other essential vitamins and minerals such as vitamin A, vitamin C, and iron. Leafy greens are also low in calories and can be easily added to salads, soups, and sandwiches.

Nuts and Beans

Nuts and beans are also excellent sources of calcium. Almonds, Brazil nuts, and hazelnuts are all particularly high in calcium and can be easily added to salads, smoothies, and even homemade desserts. Beans such as navy beans, chickpeas, and kidney beans are also rich in calcium and can be easily added to a variety of dishes.

Fortified Foods and Beverages

There are also a variety of foods that are fortified with calcium such as orange juice, cereal, and oatmeal. These fortified foods and beverages can be a great way to add extra calcium to the diet as they are often fortified with additional vitamins and minerals as well.

Eating a well-balanced diet that is rich in calcium-rich foods is essential for pregnant women. Pregnant women should aim to consume at least 1,000 mg of calcium per day to ensure their baby’s health and development. Dairy products, leafy greens, nuts, beans, and fortified foods and beverages are all great sources of calcium that can easily be added to the diet.