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Various Benefits and Ways to Meet Calcium Needs for Pregnant Women

There are various ways to meet the needs of calcium for pregnant women. Starting from adjusting your diet, to taking supplements or multivitamins. Calcium needs for pregnant women need to be met, because calcium plays an important role in pregnancy. Calcium plays a role in fetal bone and tooth growth, while helping the fetus's heart, nerves and muscles develop properly. Sufficient calcium during pregnancy also reduces the risk of hypertension and preeclampsia.

Consumption of Calcium Rich Foods during Pregnancy

Calcium cannot be made by the body so it needs to be obtained through intake, both food and supplements. Pregnant women are advised to get 1000 mg of calcium per day. This amount is equivalent to 3 glasses of 230 mL milk size or 4 servings of calcium-rich foods. Here are some high calcium foods that are good for pregnant women:
  • Milk and its processed products, including cheese, yogurt, even ice cream.
  • A variety of green vegetables, such as pakcoy and broccoli.
  • Some types of seafood, such as shrimp.
  • Soy dishes, such as tofu and edamame.
  • Nuts, such as almonds, sesame seeds, and beans.
  • Served products that have been fortified with calcium, such as bread, cereals, orange juice, and oatmeal.
  • Milk made from beans, such as almond milk and soy milk.
  • Seaweed.
In addition to the various offerings above, bottled drinking water is also generally enriched with various minerals, especially calcium. Therefore, pregnant women need to drink lots of mineral water, which is around 8-10 glasses per day.

Vitamins and Calcium Supplements for Pregnant Women

Pregnant women also should not be deficient in calcium intake. If there is a lack of calcium during pregnancy, calcium needs for the fetus must be taken from the mother's bone. This will increase the risk of osteoporosis in the future. For pregnant women who are allergic to milk, lactose intolerance, or adopt a vegan diet, it is likely to be more difficult to meet calcium needs. Pregnant women can consult with an obstetrician to get the vitamins and supplements needed. Pregnant women are encouraged to take supplements with a calcium content of 500 mg. So to meet the needs of calcium as much as 1000 mg, supplements can be consumed 2 times a day. However, the dose must still be adjusted to the doctor's recommendation. It should be noted, calcium intake should not be excessive. Pregnant women should not consume more than 2500 mg of calcium per day. Too much calcium intake can cause bloating, constipation, kidney stones, heart palpitations, and heart rhythm disorders, and prevent the body from absorbing other important minerals needed during pregnancy, such as zinc and iron. Calcium is an essential mineral for pregnancy. To meet their needs, Mother can consume various types of foods that are rich in calcium, or supplements that contain calcium. However, before taking vitamins or calcium supplements, you should consult with your doctor first, so the dosage is appropriate.

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