There are various ways to meet the calcium needs of pregnant women. Starting from adjusting your diet, to taking supplements or multivitamins. Calcium needs for pregnant women need to be met, because calcium plays an important role in pregnancy.
Calcium plays a role for the growth of fetal bones and teeth, as well as helping the heart, nerves and muscles of the fetus to develop properly. Adequate calcium requirements during pregnancy also reduce the risk of hypertension and preeclampsia.
Consumption of Calcium Rich Foods during Pregnancy
Calcium cannot be made by the body so it needs to be obtained through intake, both food and supplements. Pregnant women are advised to get 1000 mg of calcium per day. This amount is equivalent to 3 glasses of 230 mL milk or 4 servings of calcium-rich foods.
Here are some high-calcium foods that are good for pregnant women:
- Milk and its dairy products, including cheese, yogurt, and even ice cream.
- A variety of green vegetables, such as pakcoy and broccoli.
- Several typesseafood, for example shrimp.
- Servings of soybeans, such as tofu and edamame.
- Nuts, such as peanuts almonds, sesame seeds, and chickpeas.
- Serving products that have been fortified with calcium, such as breads, cereals, orange juice, and oatmeal.
- Milk made from nuts, such as milk almonds and soy milk.
- Seaweed.
In addition to the variety of servings above, bottled drinking water is generally also enriched with various minerals, especially calcium. Therefore, pregnant women need to drink lots of mineral water, which is about 8-10 glasses per day.
Vitamins and Calcium Supplements for Pregnant Women
Pregnant women should also not be deficient in calcium intake. If there is a lack of calcium during pregnancy, the need for calcium for the fetus is forced to be taken from the mother's bones. This will increase the risk of osteoporosis in the future.
For pregnant women who are allergic to milk, lactose intolerant, or adopt a vegan diet, it may be more difficult to meet calcium needs. Pregnant women can consult a gynecologist to get the vitamins and supplements they need.
Pregnant women are recommended to take supplements with a calcium content of 500 mg. So to meet the need for calcium as much as 1000 mg, supplements can be taken 2 times a day. However, the dosage must still be adjusted according to the doctor's recommendations.
It should be noted, calcium intake should not be excessive. Pregnant women should not consume more than 2500 mg of calcium per day. Too much calcium intake can cause bloating, constipation, kidney stones, heart palpitations, and heart rhythm disturbances, and prevent the body from absorbing other important minerals needed during pregnancy, such as zinc and iron.
Calcium is a mineral that is essential for pregnancy. To meet their needs, you can consume various types of foods that are rich in calcium, or supplements that contain calcium. However, before taking vitamins or calcium supplements, you should first consult with your doctor, so that the dosage is appropriate.