Calcium Rich Diet For Pregnant Women
During pregnancy, your growing baby needs calcium to develop strong bones and teeth. Calcium also helps in the development of a healthy heart, nerves, muscles as well as normal heart rhythm and blood-clotting mechanism.
Calcium also helps reduce risk of hypertension and preeclampsia. If your intake of calcium doesn’t meet your baby’s needs, she will suffice her needs by drawing calcium from your bones, which may lead to your ill health.
Calcium requirement during pregnancy:
According to the NHP guidelines, calcium requirements during pregnancy increases from 1000mg/day to 1200mg/day. Calcium absorption is enhanced during pregnancy due to high calcitrol levels. So, it is good to include a variety of calcium rich foods in your diet.
Foods rich in Calcium –
Here’s a list of all the calcium rich foods that you can include in your diet.
I Dairy and dairy products:
- Milk – 1 cup buffalo milk gives 412.4 mg and 1 cow’s milk gives 288 mg of calcium
- Yoghurt – 1 cup (245g) gives 296 mg calcium.
- Cottage Cheese (Paneer)
- Cheese – Mozzarella, Cheddar, Feta, Ricotta, Parmesan.
- Soya milk
- Tofu
II Fruits and Vegetables:
- Fenugreek (Methi)
- Spinach (Palak)
- Green Lettuce
- Coriander leaves
- Broccoli
- Oranges
- Banana
- Custard apple (Sitaphal)
- Kiwi
- Dried Figs
- Dried Apricots
- Dried Plums
- Dates
- Almonds
III Pulses, Legumes & Seeds:
- White beans
- Chick peas
- Red beans (Rajma)
- Moong
- Soy Beans
- Chana (Horse gram)
- Sesame seeds
- Ragi/Nachni
IV Fish:
- Sardines
- Salmon
- Shrimp
Incorporate all these foods in your diet to maintain your calcium levels and have a healthy pregnancy and a healthy baby too.
Check out some of our calcium rich recipes here.
