Sources Of Calcium For Pregnant Women

Calcium is an important nutrient for strong bones, and it supports blood and nerve health. Most of the calcium in your body is found inside your bones. During pregnancy, your body delivers calcium to your growing baby to support development. Without adequate calcium in your diet, your growing baby may draw calcium from your bones, which may put you at risk for osteoporosis, or thinning bones, later in life. Cleveland Clinic suggests that you obtain about 1,200 mg of calcium per day during pregnancy.

Dairy Products

Calcium is found in dairy products, including milk and milk-based products. Incorporate dairy products into snacks and meals for a versatile way to add calcium to your pregnancy diet. One cup of milk, including whole, low-fat or skim milk, contains about 280 mg. of calcium. Cheese, including sliced cheese, shredded cheese and ricotta and cream cheese are also rich in calcium. Yogurt and ice cream are also dairy sources of calcium.

Vegetables and Fruits

Some vegetables and fruits contain calcium. Dark green, leafy vegetables are calcium rich, including collard greens and spinach and beet greens, as are okra, green beans and broccoli. Fruits, including oranges, fresh, uncooked apricots and currants and figs are also good sources of calcium.

Beans and Nuts

Some beans offer calcium while also being rich in other nutrients essential for pregnancy, like iron and protein. Choose white beans, chick peas, kidney beans or baked beans. If not allergic, consider calcium-rich nuts as a healthy snack during pregnancy. Nuts like almonds, walnuts, Brazil nuts and hazelnuts are good choices.

Fortified Foods

Many foods have calcium added during the manufacturing process, known as calcium fortification. Fruit juices such as orange and apple juice may contain calcium. Breakfast cereals, bread, pasta and oatmeal may also be calcium fortified. Read product labels to see if calcium has been added. Tofu is a food product made from soy. Some tofu is soaked in a calcium solution during processing. Consider whole, cubed or processed tofu, such as tofu spreads or dips, as a calcium source.

Calcium Supplements

Prenatal vitamins contain some calcium. If you have trouble consuming calcium-rich foods or tolerating prenatal vitamins, additional calcium supplements may be needed. Work with your physician to discuss calcium supplementation use during your pregnancy.