Calcium helps build strong bones and teeth of the growing baby. Calcium is also required during pregnancy to foster the healthy heart, nerves, and muscles of both the mother and baby. If you do not eat calcium-rich foods during pregnancy, your baby will draw all the required calcium from your body which will affect your health. So, it is very crucial to include calcium-rich foods in your pregnancy diet. However, there are many women who feel that calcium is only derived from foods and healthy beverages. But dairy products are not the only sources of calcium. During pregnancy, women love to indulge in freshly cut fruits. So, if you love fruits and want to eat calcium-rich fruits in your pregnancy diet, then there are certain fruits to add in your diet list.
Calcium helps our body in the following ways:
- To maintain strong bones and teeth.
- For muscles to move easily.
- For healthy communication between the brain and the rest of the body.
- Help blood vessels move blood throughout the body.
- Help release hormones and enzymes that affect almost every function in the human body.
Best Calcium-Rich Foods for Pregnant Women:
1. Milk and Milk Products
The very first food item that comes to mind when we think of calcium is milk. Not only children but people of all age groups should have it every day for good health. It is a misconception that only children should have milk for growth but the truth is that as we age us 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.
2. Broccoli – Green leafy vegetable
Broccoli, though not as rich in calcium as other green leafy vegetables like kale, still has good amounts and works great as part of the salad and other home-cooked foods.
This is another calcium-rich fruit. However, there are many people who think that mulberries should not be consumed during pregnancy while other women deny it. So, consult your gynaecologist before introducing it in your diet.
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.
Dried plums are called prunes which are rich sources of calcium and they can cure constipation. If you suffer from constipation during pregnancy then prunes can come to your rescue.
Tofu is one of the best foods rich in calcium. Since it is made out of soy milk, it has one of the highest concentrations of calcium.
You know it already those almonds are a good source of healthy fats. Along with that, you will be happy to know that they have calcium and vitamin E in good amounts. Take a 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.
8. 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 fiber which is required to eliminate all the toxins from your body. It will also prevent constipation during pregnancy while helping your baby bones grow.