Calcium is an important mineral that helps your baby develop vital structures during pregnancy. To enough Calcium in pregnancy to eat, you should know the best calcium-rich foods. In this article we will show you what they are and how you can meet your daily needs.
1. The most important things at a glance
- Calcium is important for Structure of bones and teeth.
- Your body can use calcium not form themselvesit must be ingested through food.
- Over a balanced nutrition you can easily cover your daily needs.
- Pregnant women need regarding 1000 mg calcium.
- But the body can only ever do something 500 mg of calcium per meal to process.
- Special calcium supplements are usually not necessary and can side effects to have.
2. Why is calcium important during pregnancy?
Calcium is a minerals, which our body needs every day to build bones and teeth and which it uses to keep blood and muscles moving. However, he cannot produce the substance himself.
That means we have to Get calcium from food. Especially during pregnancy, it is important that you pay attention to your calcium needs – because your baby also needs it to form bones and teeth.
And the baby has the highest priority – in order for it to develop well, it may deprive your body of the minerals it needs, which can lead to a deficiency in the mother-to-be.
3. How does a calcium deficiency manifest itself during pregnancy?
You can tell if you are suffering from a calcium deficiency by the following, among other things Symptoms:
- tingling on the skin
- muscle cramps
- muscle tremors
- Feeling of pins and needles on the skin
- Brittle nails
- The skin may change (dryness, eczema)
4. What is the calcium requirement during pregnancy?
During pregnancy you should at least 1,000 mg of calcium per day take to you. However, it is not advisable to take the entire required daily amount at the same time. Because your body can only do one limited amount process it. It is a maximum of 500 mg. It is best to distribute the intake of calcium during pregnancy between your breakfast and your evening meal using suitable foods.
5. Which foods contain a lot of calcium?
Dairy products are among the best sources of calcium, for example:
- cow milk
- buttermilk
- quark and low-fat quark
- yogurt
- Cheese
When it comes to cheese, the varieties Gouda and Emmental in particular are among the more calcium-rich, and hard cheese generally contains more of the mineral than soft cheese.
Anyone who eats vegan or vegetarian food must consume calcium through other foods. For this we offer:
- Amaranth
- Oats
- Rocket salad
- Kale
- soybeans
- Chia seeds
- hazelnuts
- almonds
- Poppy
- Mineral water containing calcium (at least 400 mg/L)
Calcium is added to some everyday foods, e.g. B. calcium-fortified cereals, bread, orange juice and soy drinks. Check food labels to make sure how much is inside.
6. What you should know regarding calcium supplements during pregnancy
If you’re allergic to milk, lactose intolerant, or vegan/vegetarian, it can be difficult to get enough calcium from food alone during pregnancy. In such cases, a calcium supplement may be useful. Many calcium supplements also contain vitamin D, which helps your body process calcium better. However, always consult your doctor or a nutritionist to determine the right daily dose and tailor it to your individual needs.
7. Can calcium supplements have side effects during pregnancy?
Dietary supplements can cause you to bloated, bloated, or constipated feel If this is the case, try taking the calcium supplement with food. Or talk to your doctor regarding taking another type of calcium supplement.
Too much calcium can Kidney stones cause and prevent your body from absorbing zinc and iron, which you need for your health.
Our expert
The content of this text has been checked by Nutritionist Lydia Wilkens. The graduate ecotrophologist has 14 years of experience in the field of nutrition communication and advice. As a mother of two, one of her main areas of focus is nutrition team of essence, dr Heike Niemeier in Hamburg and the school of the food in nutritional counseling and therapy for families and children.
Also, she leads Nutrition projects for children, parents and multipliers in day-care centers and schools through. As an expert on all aspects of maternal and child nutrition, she supports the editors of Echte Mamas with practical expertise.
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