On our tour of nutrition during pregnancy We have made stops on the advice of an expert for a balanced diet and on foods important to the health of pregnant women, such as those rich in Omega-3 or high in fiber.
Now it is the turn of calcium, another of the essential nutrients for our health and that of the baby during pregnancy. The recommended amount of calcium in the pregnant woman's diet is from 1,000 to 1,300 mg. up to date.
Calcium prevents hypertension of pregnant women and its related problems, such as preeclampsia, reduce the risk of premature births, neonatal morbidity and other serious complications.
Besides, along with other vitamins and minerals, it gives us benefits such as healthier teeth at this delicate stage for the mouth or stronger hair.
What foods are rich in calcium? There is a wide variety of natural sources of calcium, especially dairy. We will have to resort to several dairy products a day, combined with other foods that also provide calcium.
- Cow's milk and its derivatives: cheeses (low fat is recommended, such as fresh cheese from burgos), and yogurts. Better to drink semi-skimmed milk, as it retains all calcium and helps control weight gain, reducing fat. In addition, dairy products are a good source of phosphorus and magnesium, which help the body absorb and use calcium more effectively. The natural fruit smoothies They are a delicious option to take all the benefits of milk and fruits at the same time.
- Sardines in oil (with thorns), salmon or cod also canned with thorns, which are soft and can be ingested. The first two, in addition, being blue fish will bring us the benefits of Omega-3.
- The nuts: almonds, hazelnuts, pistachios, nuts (also rich in Omega-3, vitamin E and copper) ...
- Sesame seeds
- The egg yolk
- Legumes: chickpeas, beans, soybeans (tofu) ...
- Green leafy vegetables: spinach, broccoli, cabbage ...
- Seafood.
Nuts, legumes and vegetables will also bring all the benefits we saw in fiber-rich foods.
If it exists cow's milk protein allergy, or lactose intolerance, there are alternatives that allow you to drink other types of milks, of vegetable origin, such as rice, oatmeal, soy or almond milk. However, these should be enriched in calcium, because by themselves the level of this mineral is low. There are also juices and other beverages enriched with calcium, as well as certain brands of cereals and cookies.
Especially During the last 2 trimesters of pregnancy and the period of breastfeeding, the intake of this mineral should increase, since if the baby does not receive enough calcium for proper development from the diet, he will acquire it from the mother's bones, with the consequent health problems that can bring him to the future (osteoporosis ...).
We must also know that especially Vitamin D helps the body absorb and use calcium. Our body produces this vitamin naturally thanks to sunlight, so, apart from all the benefits that walking during pregnancy will bring, it is found. Vitamin D food sources include calcium-rich foods such as milk enriched with vitamin D, egg yolk and dark meat fish such as salmon.
Let's also remember that calcium absorption is hindered, apart from the lack of vitamin D, the high consumption of coffee, alcohol, lack of hydrochloric acid in the stomach, lack of exercise and stress. All of this, as we know, is not recommended during pregnancy, so we have an easier time than our body is currently equipped with calcium needed for our health and that of the baby.
