Calcium Rich Foods to Eat During Pregnancy

Calcium is one of the important nutrients pregnant women require for the overall health and development of the mother and the child. It strengthens the musculoskeletal system and supports normal foetal development. Apart from protecting the health of your bones and teeth, calcium also reduces your risk of pregnancy complications. As a pregnant woman, you must choose your foods wisely to meet your daily calcium requirement. Here, we share a list of calcium-rich foods for pregnancy to help you maintain healthy calcium levels in your body and prevent associated conditions. Read on to know more.

How Much Calcium You Need During Pregnancy?

Adequate calcium consumption ensures good health of the nervous, circulatory, and muscular systems. It is also very important for the overall development of the bones and teeth of both mother and baby.

Here is how much calcium you need when pregnant:

• If you are a teenager and pregnant, you must consume about 1300mg of calcium daily.

• Pregnant women who are 20 years old and above must consume at least 1000mg of calcium daily.

Foods High in Calcium

You can consume milk as it is a calcium-rich food for pregnancy. It is one of the best sources of calcium for pregnant women. Eight-ounce glass of milk gives an average of 300 mg of calcium.

Here is a list of calcium-rich foods you can include in your diet:

1. Milk products

To increase calcium intake, you can include milk products like yoghurt, cheese, and cottage cheese in your diet. Eight-ounce of yogurt gives approx. 415 mg of calcium.

2. Tofu

This is a good option to boost your calcium intake during pregnancy. A 100 g serving of tofu can provide about 350 mg of calcium.

3. Almonds

These are a great source of calcium which promotes overall health and also enhances your pregnancy glow. Soak about 4-5 almonds overnight and consume them in the morning.

4. Dried figs

Including dried figs in your diet can provide a good amount of calcium and keep you and your baby healthy. Being a rich source of dietary fibre, they can also support healthy digestion and ease constipation. You can consume a couple of figs as a mid-day snack.

5. Dates

Include dates in your daily diet as they are packed with many important nutrients, including calcium. With its high fibre content, this sweet treat can also boost your energy levels and support healthy digestion.

6. Oranges

This citrus fruit is a good source of calcium and other essential nutrients like vitamin C, vitamin A and potassium. It can strengthen your bones, boost immunity and help with morning sickness as well.

Also Read: Natural remedies for morning sickness during pregnancy.

7. Broccoli

This is another calcium-rich food that pregnant women should include in their diet. One cup of raw broccoli can provide about 47 mg of calcium. This nutritious vegetable is also packed with other important vitamins, minerals and fibre that can help support your overall health.

8. Kale

This green, leafy vegetable is loaded with essential nutrients, including calcium. One cup of raw kale can provide as much as 100 mg of calcium to your body.

9. Spinach

One cup of cooked spinach comprises about 260 mg of calcium. It is also a good source of iron, potassium, magnesium, vitamin C, vitamin B6 and other nutrients.

Some other foods rich in calcium and their calcium content is as follows: