Now that you know you’re pregnant you are browsing to know what all you should eat and what you should not. Your doctor might have told you that you should take calcium rich diet or calcium supplements. Your relatives and friends might have also started advising you about what to eat and what not to eat.; and this might have confused you a lot.
Definitely you do not want to take wrong advice; who knows if the advice is right or wrong. So, you should make sure that you take right advice into action. It is fact that you should eat more calcium now as it is required for the growth of your baby. Let us check top 10 rich sources of calcium which you can easily take through diet instead of supplements.
- Milk and Milk Products
The very first food item that comes into mind when we think of calcium is milk. Not only children but people of all age groups should have it everyday for good health. It is a misconception that only children should have milk for growth but the truth is that as we age we need more calcium to have stronger bones and muscles, and pregnant women need it the most. Not just milk but also milk products should be taken; these foods include cheese, yogurt, etc. If you’re allergic to lactose which is present in milk and milk products then try having soy products. You can have soy milk, soy cheese, etc.
- Citrus Fruits
If you do not like milk products or dairy products at all then you go ahead with citrus fruits like lemon and oranges which are rich in vitamin C. This will help you cure your morning sickness which troubles you the most during pregnancy. Also these fruits are very rich in antioxidants which will prevent many diseases. It will boost your immunity and help you stay strong healthy while protecting your baby.
These fruits are easily available in the grocery stores. Make sure to have them at home and have few every day as these are very rich in calcium and will strengthen not only your baby’s bones but also yours. Take few dry dates and soak them overnight; have them next morning. These can also be taken as snacks.
- Dried Figs
Dried figs can be snack either in the mid-day or in the evenings. Needless to say that they are rich in calcium but they are also rich in fibre which is required to eliminate all the toxins from your body. It will also prevent constipation during pregnancy while helping your baby bones grow.
- Bok Choy
It is a cruciferous vegetable which means it comes under cabbage family. This is also very rich in calcium and can be considered as an alternative to milk and milk products. If you do not like milk products or if you are allergic to lactose then bok choy can be a great alternative.
You might have prepared oatmeal before for your breakfast. Porridge oats is very rich in calcium, carbohydrate, riboflavin, potassium, folic acid, etc. It can be a great breakfast and will also satisfy your tummy.
This one also is something like cabbage and is a rich source of calcium. Try it in salads, chips or patties. Calcium rich kale can be a great snack while providing taste and nutrients. You can count on it for many other nutrients as well.
You know it already that almonds are good source of healthy fats. Along with that you will be happy to now that they have calcium and vitamin E in good amounts. Take few almonds and soak them in some water overnight, peel them the next morning and munch on them. These can be a snack like the dates and fruits.
We have been talking more about cruciferous vegetables which belong to the cabbage family. That’s right, broccoli is also rich in calcium and so, it should be added to your diet to make it calcium rich food. Try experimenting different recipes with this as an ingredient and get more calcium out of it.
This ingredient is getting more popular among fitness freaks and dieticians because of its nutritional values. It is very rich in calcium and other nutrients like magnesium, iron and protein. There are many recipes which are worth a try; they taste so good and also provide nutrients.
- Dried Figs
Dried figs are tasty, aren’t they? They are not only rich in calcium but also rich in omega-3 fatty acids and zinc which are important nutrients for pregnant women.
Kumquats are the yellow coloured tiny fruits which are rich sources of calcium and should be included to postnatal diet as well.
- Dried Apricots
These calcium rich fruits also rich in potassium, iron and folic acid which are essential for the baby and the mother. Add them to your diet and have in your snack time.
Dried plums are called prunes which are rich sources of calcium and they can cure constipation. If you suffer with constipation during pregnancy then prunes can come to your rescue.
Kiwi are those juicy fruits which are very rich in vitamin C but have heard of them being rich in calcium as well? If not then add them to your diet and get more calcium along with some vitamin C.
How Much Calcium Is Required?
Now we know well which foods are rich sources of calcium but we should also know much of calcium should be taken. If you are above the age of 19 then you should have 1000mg of calcium everyday during and after pregnancy, but if you are below the age of 19 years then take 1300mg of calcium daily.
Taking calcium is just not enough if it is not getting absorbed by the body. Make sure to take enough vitamin D since it helps in the absorption of calcium. We have provided all the rich sources of calcium but it is always recommended to talk to your doctor and a dietician as well.