Table of contents:
- Why is calcium so important when pregnant?
- How much calcium do pregnant women need every day?
- How do you meet these calcium needs?
When pregnant, the amount of nutritional needs increases. Yes, because pregnant women also have to meet the nutritional needs of their fetuses to support their growth and development. One of the important nutrients to meet their needs during pregnancy is calcium. Why is calcium so important to fulfill during pregnancy?
Why is calcium so important when pregnant?
As you know so far, calcium is a mineral needed to build strong bones. During pregnancy, the mother's calcium needs increase because calcium is needed to build the bones and teeth of the fetus in the womb. Teeth are actually formed when the fetus is still in the womb. However, new teeth emerge from the gums when the baby is around 5 months old.
Not only for the growth of bones and teeth, calcium is also needed for the growth of a healthy fetal liver, nerves and muscles. Also, to support the development of a normal fetal heart rate and support the fetal body's ability to clot blood, as reported by the Baby Center.
For pregnant women, calcium can also help reduce the risk of hypertension during pregnancy and preeclampsia. Where, hypertension and preeclampsia can be bad for pregnant women and fetal development.
Calcium cannot be produced by the body so that calcium needs must be met from outside, namely from food and supplements (if needed). When pregnant women are unable to meet calcium needs for the fetus, the fetus will take calcium from the mother's bones. Thus, the lack of calcium intake can interfere with the health of the mother's own bones. That is why it is very important for pregnant women to meet calcium needs.
How much calcium do pregnant women need every day?
The need for calcium for pregnant women increases by 200 mg from the usual requirement. According to the 2013 Nutritional Adequacy Rate (RDA), the needs of pregnant women vary depending on the age of the pregnant women.
- Pregnant women aged 18 years and under need calcium as much as 1400 mg per day
- Pregnant women aged 19-29 years need as much as 1300 mg of calcium per day
- Pregnant women aged 30-49 years need 1200 mg of calcium per day
The calcium needs of pregnant women who are still young are more than those of older pregnant women. This is because pregnant women who are still young must also meet the calcium needs for their own ongoing bone growth, in addition to meeting the calcium needs for the fetus.
How do you meet these calcium needs?
Calcium needs for pregnant women can be fulfilled by consuming various food sources of calcium. One well-known source of calcium is milk. Milk and its products, such as cheese and yogurt, are the highest sources of calcium. In a glass of milk, it contains nearly 300 mg of calcium. So, if you drink milk 3 times a day, the calcium requirement that you just fulfill is 900 mg (3 × 300 mg).
To meet the remaining needs, you still need to eat other sources of calcium.
Some other foods that contain calcium are:
- Sardines with the bones
- Salmon with the bones
- Anchovy
- Broccoli
- Kale
- Bokcoy
- White bread
- Ice cream
It is difficult to meet high calcium needs if you rarely consume foods or drinks sources of calcium, especially milk, yogurt, and cheese. You may not consume food sources of calcium every day. There are those of you who may or may not like to drink milk while pregnant.
Then, to keep meeting calcium needs during pregnancy, pregnant women can take calcium supplements if necessary. However, still consult your doctor first before you use any supplements during pregnancy.
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