Should calcium supplements be taken during pregnancy?
Calcium balance in the body during pregnancy becomes even more important. So should every pregnant woman take calcium supplements?
The baby continues to develop rapidly during pregnancy, especially teeth, skeleton and bone structure is needed to strengthen calcium. If the mother does not get enough calcium during her pregnancy, the baby is consuming the calcium reserves by meeting her need from the mother's bone structure. Pregnant women who do not get enough calcium, pain and spasm-like problems in pregnancy can experience more. At the same time, as the skeletal system is severely affected, future bone loss and similar skeletal problems may also occur.
We need to make sure that we take a little more than the amount of calcium we need in our daily lives during pregnancy.
How much calcium should you take during pregnancy?
The recommended daily calcium requirement during pregnancy is 1000 mg (1 gram). If your calcium levels are too low in your tests, your doctor may recommend that you take additional calcium supplements. However, it should be remembered that you can meet your calcium needs with foods.
What foods should be consumed to get calcium during pregnancy?
Milk: 100 ml of milk contains 125 mg of calcium. In this respect, milk is the food that you can get the highest calcium. However, it should be remembered that milk consumption can cause digestion problems in many people. Instead of drinking milk every day, it might be a better idea to turn to different sources of calcium.
Yogurt: One cup of yogurt contains 250 mg of calcium. It is often recommended for pregnant women to consume a bowl of yogurt every day. Of course it is best to choose unadulterated home yogurt.
Feta cheese: 1 slice - about 30 grams of feta cheese, on average, contains 100 mg of calcium.
Nuts and almonds: When you consume a handful of hazelnuts or almonds, you will also receive 50 mg of calcium. Because of the protein and minerals it contains, it is recommended that you include these nuts in abundance in your pregnancy diet.
Green vegetables: Green leafy vegetables also contain plenty of calcium. Especially the green leafy vegetables that you consume as fresh and raw will also help to meet your calcium needs during pregnancy. However, make sure that these vegetables are washed and cleaned very well!
Dried pulses: Kidney beans, beans, chickpeas, lentils and similar pulses are also rich in calcium content. Include pulses in your nutrition program.
Tahini and molasses: As a healthy dessert alternative, tahini-molasses is also a good source of calcium. 100 grams of molasses, 400 mg - 100 grams of tahini contains 440 mg of calcium. You can also get calcium by eating a few spoons of tahini-molasses each day.
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