During pregnancy, it is very important that you maintain a healthy and varied diet, including foods that provide you with all the nutrients you need during this stage. One of those essential nutrients is calcium, essential for your health and especially your baby’s development. In addition to protecting your bones from diseases such as osteoporosis, calcium reduces the likelihood of hypertension and even preeclampsia.
As for the baby, calcium is necessary in order for his bones and teeth to form correctly. But in addition, calcium collaborates in the development of such important organs as the heart, muscles and nerves. And if that were not enough, calcium is essential for the baby to develop a normal heart rate, also help in blood clotting.
Why it is important to increase calcium intake
As we have already explained, calcium plays a fundamental role in the development of the baby during the 40 weeks of pregnancy. During that time, the little one will take calcium from your own reserves to meet their needs. If your calcium intake is poor, you may have health problems like those mentioned, even other problems in the future.
But also, your baby’s development may be compromised if calcium needs are not properly met. For all these reasons, it is very important that your diet during your pregnancy is healthy and that you cover all the nutritional needs you require at this time of your life.
Foods rich in calcium
Milk is perhaps the best known calcium-rich food, but it is not the only one. To meet your needs for this mineral, it is best to follow a healthy, balanced and varied dietand thus you will get in addition to calcium, the rest of the essential nutrients. Here is a list of foods rich in calcium so you can include them in your diet:
- Cow’s milk and its derivatives, such as yogurt and cheese, especially white cheese. Any dairy products you take should be pasteurized
- Vegetable drinks from soy, oats, almonds or rice, important that they are enriched with calcium
- Nuts such asnuts , hazelnuts, almonds or sesame
- Green leafy vegetables , such as spinach, chard, broccoli or cabbage
- Legumes, especially chickpeas, but also soy or lentils among others
- Fish, such as sardines or salmon
- Fruitssuch as apples, fig, mango or strawberry
Calcium-rich menu for pregnant women
As you can see, there are many foods you can take to meet your calcium needs during pregnancy and breastfeeding. To help you organize it in a balanced way, below are some type menus so you can plan your meals based on your tastes.
- Homemade smoothie including, a large glass of milk, one piece of fruit and half a cup of oat flakes
- Decaffeinated coffee with milk + toast of wholemeal bread with fresh cheese and turkey cold +a handful of strawberries
- Greek yogurt + a handful of nuts+ an apple sliced
- porridge of oat flakes, a glass of milk, slices of banana and almonds
- Coffee with milk + 2 oatmeal cookies (preferably homemade)
- Green fruit and vegetable juice , in the following link you will find some recipes
- 2 biscotes of wholemeal bread with white cheese +turkey cold
- Strawberries with milk
- Pumpkin cream + grilled chicken breast + a fruit
- Salad of spinach sprouts, cheese dices, nuts and tomato + grilled salmontenderloin + yogurt
- Legume salad+ fruit salad
- Chickpeas with vegetables and chicken + one fruit
- A yogurt + a handful of nuts
- A milkshake andfresh f route
- Coffee with milk and 2oatmeal cookies
- Bread sandwich with seeds with turkey cold, white cheese and lettuce
- Broccoli, carrot and eggOmelette
- Cream of vegetables +fried anchovies
- Grilledchicken sandwich with lettuce, tomato and cheese
- Sauteed vegetables +grilled hake with a touch of lemon