Calcium needs for pregnant women vary according to their age and the diet they follow. Calcium is an element that the body does not produce; Therefore, it must be obtained from the diet daily; Because it enters into many vital processes in the body, and the following paragraphs talk about the benefits of calcium for the body, its benefits for the pregnant woman and the fetus, and the recommended daily amount.
Calcium benefits
Calcium is an important nutrient needed by all living organisms, and it is the most abundant mineral in the body, and is necessary to maintain bone health, and plays other important roles in the body, such as:
bone health
Approximately 99% of the calcium stored in the human body is found in the bones and teeth; Because it is necessary for its development, growth, and preservation; When children grow, calcium contributes to the growth of their bones, and after growth stops, calcium continues to maintain bones, slowing the loss of bone density as a person ages, and when osteoporosis develops, calcium supplements can be taken.
heart and blood vessels
Calcium is a major component of blood clotting, and the role of calcium in this process is to maintain the work of the heart muscle; Because it relaxes the smooth muscles that surround blood vessels, and various studies have shown that there is a possible link between high calcium consumption and low blood pressure.
In addition:
- Calcium helps the proteins in the muscles contract when the nerve stimulates the muscle.
- Calcium is a cofactor for many enzymes, and without it, some essential enzymes cannot function efficiently.
- Reducing the risk of high blood pressure during pregnancy, and low blood pressure in young people.
- Reducing blood pressure in mothers after childbirth.
- Decreased likelihood of developing rectal and colon tumors, which are a type of non-cancerous tumor.
Calcium benefits for mother and fetus
Calcium strengthens the bones and teeth of the child and makes them grow faster, and also promotes the growth of muscles, heart, and nerves, in addition to being important for the mother’s teeth and bones, and if the pregnant woman does not get enough calcium daily, the child will take his needs from them, especially in the third trimester of pregnancy, and when Bone growth peaks at 250 to 350 milligrams, so the baby will definitely take calcium from its mother.
Not getting enough calcium during pregnancy makes the mother more susceptible to osteoporosis, and although many women recover from lost bone mass after pregnancy and breastfeeding, it is always best to get enough calcium during pregnancy.
Calcium needs of pregnant women
Pregnant women older than 18 need about 1,000 milligrams of calcium per day, while women younger than 18 need 1,300 milligrams per day. Pregnant women should get their calcium from four servings of calcium-rich foods each day.
Most prenatal vitamins do not contain enough calcium to meet the recommended 1,000 milligrams per day. Therefore, it must be obtained from its food sources, which give the required amount of it daily quickly, such as eating a cup of low-fat yogurt with breakfast, and sprinkling mozzarella cheese on pasta at lunch that gives more than half of the daily dose. [2]
Calcium food sources
Calcium can be obtained from a wide variety of foods and drinks, such as:
- Yogurt.
- the milk.
- Fortified dairy alternatives, such as soy milk.
- Sardines and salmon.
- the cheese.
- Green leafy vegetables, such as broccoli, kale, and watercress.
- fortified breakfast cereals
- Fortified fruit juices.
- Nuts and seeds, especially almonds, sesame, and chia.
- Legumes and cereals.
- Cornmeal, corn.
Is calcium from natural sources enough on its own?
The question of whether you should take a supplement to boost your calcium intake is always controversial. Because many studies indicate adverse effects associated with calcium supplementation, such as an increased risk of kidney stones and cardiovascular disorders, other studies show that calcium supplementation is beneficial for heart health.
The reason for the different results between dietary calcium versus calcium supplementation is mostly dose-dependent; the body cannot handle a large dose of calcium; This is why it is deposited in the arteries or accumulates in the kidneys, while when the body obtains it from its natural sources, its absorption is much slower, and thus reaches the bones and other cells in the required quantity, and does not cause any problems.
Doctors do not prescribe calcium supplements unless it is difficult to obtain them from the diet; Because some people are lactose intolerant, or completely vegetarian, ideally, your calcium supplement should also contain magnesium, vitamin D, and vitamin K, to help with absorption. [3]
The nutritional needs of calcium for a pregnant woman older than 18 years are 1,000 milligrams per day, but if it is smaller than that, it needs 1,300 milligrams per day, and this difference is due to the body’s need for calcium, and how it is consumed, and it is not recommended to take supplements unless it is difficult to obtain them from foods; Because it causes serious complications, such as kidney stones.
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