Calcium Rich Foods to Eat During Pregnancy

Calcium is an important nutrient that strengthens the musculoskeletal system and supports normal foetal development. Here, we will share a list of calcium-rich foods for pregnancy to help you maintain healthy calcium levels in your body and prevent associated conditions, such as premature childbirth, osteoporosis and low blood pressure. Read on to know more.

Calcium Needs during Pregnancy

When pregnant and if you’re 19-30 years, try to get at least 1,000mg of calcium daily. For pregnant patients aged 31 to 50 years, recommended daily value is 1300mg Learn More: Benefits of Including Calcium-Rich Foods in Your Diet

Foods high in Calcium

Calcium is an important nutrient that can strengthen your bones and help you bear the weight of the baby developing in your womb. Here is a list of calcium-rich foods you can include in your diet:

1. Milk

This is one of the best sources of calcium for pregnant women. Beginning your day with a glass of milk is important for healthy foetal development. 8-ounce glass of milk gives an average of 300 mg of calcium.

2. Milk products

In addition to milk, to increase calcium intake you can include other milk products like yoghurt, cheese, and cottage cheese in your diet. 8 ounce of yogurt gives approx. 415 mg of calcium.

3. 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.

4. 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 the next day morning.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.