What to eat during pregnancy when calcium is deficient?

For pregnant women, that is, expectant mothers. There are many issues that require great attention. Of course, there are also many requirements for diet. If not handled properly. It will have a serious impact on the lives of children. If a pregnant woman is calcium deficient, it will have a very important impact on the child. Therefore, calcium supplementation measures must be taken. So, what is the best thing to eat during pregnancy when you are calcium deficient? I will introduce it to you!

Pregnant women need 800-1200 mg of calcium per day. In addition to the average daily dietary intake of 389 mg, they need an additional calcium supplement of about 400-800 mg, with an average of 600 mg. Therefore, it is necessary to choose calcium preparations that are high in calcium content and reliable. Calcium carbonate sources are highly safe and their effectiveness has been verified by evidence-based medicine at home and abroad. They are a safe choice for calcium supplementation for expectant mothers.

Pregnant women not only have to endure the torture of various pregnancy reactions, but sometimes they also suffer from pregnancy-induced hypertension and other pregnancy-related poisoning diseases, which pose a threat to the health of pregnant women and fetuses. In fact, calcium deficiency is an important factor causing pregnancy-induced hypertension. Clinical studies have shown that calcium supplementation can reduce the incidence of pregnancy poisoning. Therefore, calcium supplementation is crucial for pregnant women. Students or office workers with mental anxiety (calcium supplementation can soothe nerves and improve anxiety);

Calcium supplement proposal for pregnant women and breastfeeding mothers Reasons for calcium supplementation:

Postpartum mothers, especially breastfeeding mothers, need to consume about 1200 mg of calcium every day so that each liter of milk secreted contains more than 300 mg of calcium. The greater the milk secretion, the greater the calcium requirement.

However, breastfeeding mothers have lower estrogen levels and higher prolactin levels in their bodies after giving birth. Therefore, before menstruation resumes, the bone's ability to renew calcium is poor, and the calcium in breast milk often consumes too much body calcium. At this time, if you do not supplement enough calcium, it will cause "postpartum diseases" such as back pain, leg cramps, loose teeth, osteoporosis, etc.; it will also cause rickets in infants, affecting tooth eruption, physical growth and the development of the nervous system.

Calcium supplementation strategy:

1. According to my country's dietary habits, it is recommended to drink at least 250 ml of milk every day after delivery to supplement the 300 mg of high-quality calcium needed in breast milk. If you are lactose intolerant, you can drink yogurt in moderation.

2. Choose more beans or soy products in your daily diet. Generally speaking, taking about 100 grams of soy products can provide 100 mg of calcium. At the same time, choose more cheese, dried shrimps, sesame or tahini, broccoli and kale to ensure that the calcium intake reaches at least 800 mg.

3. Since the calcium content in food is difficult to determine, it is best to supplement calcium under the guidance of a doctor. In this way, you can clearly see whether you have supplemented calcium.

4. Go outdoors more often to bask in the sun and do postpartum exercises to promote bone density recovery and increase bone hardness.

Calcium supplementation for pregnant women

The amount of calcium supplementation for pregnant women at different stages of pregnancy is also different:

Early pregnancy: Normal intake - 800 mg/day

The early pregnancy is the period of cell division and initial organ development and formation. The calcium requirement of pregnant mothers is the same as that of ordinary adults.

Drinking 250 ml of fresh milk or yogurt every day can provide 250 mg of calcium. Combined with the calcium provided by other foods and getting more sun exposure, it can generally meet the body's daily calcium needs. No additional calcium supplementation is required[3].

Second trimester: Increase intake—1,000 mg/day

During the rapid growth period of the fetus, the intake increases. Drink 500 ml of milk or yogurt every day. For pregnant mothers who are not used to drinking milk, you can supplement about 500 mg of calcium tablets every day, and eat some calcium-rich foods such as dried shrimps, bean curd, soybeans and green leafy vegetables. Generally, this can be achieved. At the same time, do some outdoor sports and enjoy sunbathing to promote the body's absorption of calcium.

Late pregnancy: Increase intake further - 1200 mg/day

As the fetus continues to grow, the demand for calcium increases further. Drink 500 ml of milk or yogurt every day, take 500 mg of calcium tablets, and eat some calcium-rich foods to get the required amount of calcium. Of course, don't forget the daily sunshine, which should be no less than one hour a day in winter and about half an hour in summer. Also, try to avoid the period between 10 a.m. and 3 p.m. when the ultraviolet rays are the strongest.

What should you eat when you are calcium deficient during pregnancy? That’s all the editor can introduce to you. Here, the editor tells you that you should pay attention to the dosage of calcium supplement. We shouldn't eat too much. Don't eat too little either. Just eat in moderation. Getting more sun exposure is also good for bone development. In this way, we can protect our health!