Introduction
Calcium is an essential mineral for pregnant women. It helps build the baby’s bones and teeth, and it also helps the mother’s body to absorb other nutrients. Pregnant women need more calcium than non-pregnant women, and they should aim to get around 1,000 mg of calcium per day.
How Much Calcium Do Pregnant Women Need?
The recommended daily intake of calcium for pregnant women is 1,000 mg. This is more than the recommended daily intake for non-pregnant women, which is 600 mg. The increased need for calcium during pregnancy is due to the baby’s growing bones and teeth.
What Are Good Sources of Calcium?
There are many good sources of calcium, including:
- Dairy products, such as milk, yogurt, and cheese
- Leafy green vegetables, such as kale, spinach, and broccoli
- Fortified foods, such as cereals, juices, and breads
- Calcium supplements
What Happens if I Don’t Get Enough Calcium?
If you don’t get enough calcium during pregnancy, it can lead to:
- Low birth weight
- Premature birth
- Rickets in the baby
- Osteoporosis in the mother
How Can I Make Sure I Get Enough Calcium?
There are a few things you can do to make sure you get enough calcium during pregnancy:
- Eat a healthy diet that includes plenty of calcium-rich foods.
- Take a calcium supplement if you’re not getting enough calcium from your diet.
- Talk to your doctor about your calcium needs.
Conclusion
Calcium is an essential nutrient for pregnant women. Make sure you get enough calcium to support your baby’s growth and development and your health.
Table 1: Calcium Content of Common Foods
| Food | Calcium (mg) |
|---|---|
| Milk, 1 cup | 306 |
| Yogurt, 1 cup | 415 |
| Cheese, 1 ounce | 200 |
| Kale, 1 cup | 101 |
| Spinach, 1 cup | 157 |
| Broccoli, 1 cup | 104 |
| Cereal, 1 cup | 100 |
| Juice, 1 cup | 300 |
| Bread, 1 slice | 50 |
Table 2: Recommended Daily Calcium Intake for Pregnant Women
| Age | Calcium (mg) |
|---|---|
| 14-18 | 1,300 |
| 19-50 | 1,000 |
| 51+ | 1,200 |
Table 3: Signs and Symptoms of Calcium Deficiency
| Sign or Symptom |
|—|—|
| Muscle cramps |
| Fatigue |
| Bone pain |
| Tooth decay |
| Osteoporosis |
Table 4: Tips for Getting Enough Calcium
| Tip |
|—|—|
| Eat a healthy diet that includes plenty of calcium-rich foods. |
| Take a calcium supplement if you’re not getting enough calcium from your diet. |
| Talk to your doctor about your calcium needs. |
