Benefits of Calcium for Pregnant Women and Fetus: Top Foods to Include in Your Diet

Jakarta –

During pregnancy, adequate nutrition is extremely important. Calcium is one of the most needed substances and must be sufficient during pregnancy.

In general, calcium is needed during pregnancy to build the baby’s bones and also to maintain the health of the pregnant mother’s bones.

According to the American Pregnancy Association (APA), pregnant women need about 1,000 milligrams of calcium per day. Likewise, pregnant women age 18 and older need 1,300 milligrams of calcium per day.

So, where do you get calcium? Which foods contain calcium for pregnant women and fetus?

Benefits of Calcium for Pregnant Women and the Fetus

Reported by the page What to Expect, calcium helps to strengthen the growth of the baby’s bones and teeth in the fetus. In addition to increasing the development of muscles, heart, nerves and blood circulation.

Apart from babies, calcium is also important for the teeth and bones of pregnant women themselves. If you do not get enough calcium during pregnancy, the body will use its own stores to provide it to the fetus.

This especially happens in the third trimester, when fetal bone development reaches its peak. About 250 to 350 milligrams (mg) of calcium is transferred to the baby each day.

Therefore, pregnant women whose daily calcium intake is insufficient are at risk of bone loss during pregnancy and are more prone to osteoporosis later in life.

Foods containing calcium for pregnant mothers and fetuses

Milk and processed products such as cheese and yogurt are the best sources of calcium. In addition, dark green leafy vegetables also contain calcium but in smaller amounts.

The following are several calcium-rich foods for pregnant women and fetuses:

• Whole milk: 276 mg calcium per 237 ml
• Skim milk: 299 mg per 237 ml
• Low-fat plain yogurt: 415 mg per 227 grams
• Cheddar cheese: 307 mg per 43 grams
• Tofu: 253 mg per 240 grams
• Chia seeds: 179 mg per 28 grams
• Bok choy: 160 mg per 70 grams
• Spinach: 123 mg per 95 grams
• Broccoli: 21 mg per 90 grams
• Peas: 106 mg per 75 grams
• Cabbage: 55 mg per 25 grams.

Is it OK to take calcium supplements during pregnancy?

Calcium supplements can be taken during pregnancy and are considered safe. In addition, calcium can be consumed from several foods as listed above.

Referring to the website of the Indonesian Ministry of Health (Kemenkes), pregnant women can add calcium supplements to prevent preeclampsia during pregnancy.

However, remember that too much calcium from supplements can also cause side effects such as constipation and flatulence. Therefore, it is a good idea to consult a doctor first before consuming calcium supplements.

So, these are the benefits and foods that are high in calcium for pregnant women and fetus. So, don’t forget to meet your daily calcium intake, pregnant women!

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