Pregnant women need a good calcium intake, because at this time the intestine absorbs twice as much calcium. Foods high in calcium, is one way to meet the needs of calcium during pregnancy.
In pregnancy, the need for nutrition is more and need special attention. One of the nutritional needs that must be met by pregnant women is calcium.
Calcium is one of the minerals needed by the body, in greater quantities than other minerals.
Why should calcium be sufficient during pregnancy? Apparently, the function of calcium is very important and play a major role in the growth of the fetus, especially the formation of bones and teeth. If calcium deficiency, when pregnant the growth of bones and baby teeth will be hampered. Not only that, pregnant women are also at risk of having osteoporosis earlier.
About 99% of the calcium in the body is stored in the bone. When the calcium consumed every day is less than the need, then calcium from the bones will be released, according to the calcium needs of the day. But, if enough calcium consumption every day, then the bones will grow and become strong.
Calcium Needs Pregnant Women Per Day
Every day we need more than 400 mg of calcium per day. However, when pregnant the calcium requirement for pregnant women's nutrients to 1,000 mg of calcium per day and for pregnant teens requires 1,300 mg per day. Significantly significant is not the difference in the number of calcium requirements when not pregnant and when pregnant.
Therefore, calcium for pregnant women is important, to prevent the occurrence of pre-eclampsia. In addition, calcium can protect babies in the womb, and can prevent hypertension in children.
Because calcium is very important for pregnant women, it is necessary to note the intake of foods rich in calcium content. Milk, yoghurt, cheese, salmon, soy milk are good sources of calcium for consumption during pregnancy.
Foods that contain calcium per serving:
- 1 cup boiled soybeans without salt, containing 261 mg of calcium
- 1 cup skim milk yogurt contains 488 mg of calcium.
- 1 cup of nonfat yogurt fruit contains 345 mg of calcium.
- 3 ounces of sardine (dried dense with bone) contains 324 mg of calcium.
- 8 ounces of skim milk contains 301 mg of calcium.
- 1 cup orange juice contains 300 mg of calcium.
- 1 ounce Gruyere cheese contains 287 mg of calcium.
- 1/2 cup tofu or tofu made with calcium sulfate contains 253 mg of calcium.
- 1 ounce of cheddar cheese contains 204 mg of calcium.
- 3 ounces of canned pink salmon, with bones and liquids containing 181 mg of calcium.
- 1/2 cup cooked spinach contains 136 mg of calcium.
- 1/2 cup boiled vegetables contain 133 mg of calcium.
- 1/2 cup boiled radish contains 98 mg of calcium.
- 2 corn tortillas contain 92 mg of calcium.
- 1 avocado contains 120 mg of calcium.
- 1 tablespoon sesame seeds contain 88 mg of calcium.
- 100 gr dried roasted almonds contain 75 mg of calcium.
In fact, when necessary, pregnant women are encouraged to provide for daily calcium needs by taking calcium supplements.
Preferably, if the mother wants to take calcium supplements during pregnancy, consult first to the obstetrician. In order for you to get calcium supplements, which are safe for consumption, in accordance with the necessary needs per day.