Calcium is an important component of any woman's diet; however, for pregnant women, it is even more essential. Pregnant woman require more calcium than their peers not only to support the needs of their own bodies, but also those of their growing babies. It is not difficult to get enough calcium during pregnancy; it simply requires a little planning.
The Importance of Calcium
Calcium is a mineral that is important for both bone and dental health, and all women need calcium daily. However, pregnant women no longer have only themselves to think about. As their babies develop, they require calcium for their own bone growth, upping the mother-to-be's recommended daily intake. Mayo Clinic warns that pregnant women who do not get at least the recommended daily minimum of calcium are at risk for bone density loss as the fetal skeleton develops. The baby's calcium has to come from somewhere, and if it is not in the diet, it may be taken from the mom's body. According to the American Congress of Obstetricians and Gynecologists, or ACOG, pregnant mothers need at least 1,000 mg of calcium per day. Mayo Clinic reports this number increases to 1,300 mg daily if the mother-to-be is in her teens.
Dairy Products
Most dairy products are good sources of calcium. In fact, Mayo Clinic reports that they are among the richest sources available. These include milk, yogurt and cheese. Pregnant women should keep in mind that low-fat dairy products pack just as much of a punch as their full-fat counterparts. A single serving of low-fat yogurt contains more than 400 mg of calcium, nearly half of the recommended daily target. A single cup of skim milk contains more than 300 mg.
Other Calcium Sources
Calcium can come from less obvious sources as well. The American Pregnancy Association lists sardines, fortified juices, leafy greens and soy milk just behind dairy products in its list of recommended calcium-rich foods. A half cup of spinach contains more than 100 mg of calcium, and a can of boned salmon around 180 mg. While dairy products are the big calcium boosters, adding other calcium-rich foods into the mix can grant pregnant women a little variety as they meet their daily requirements.
Calcium Supplements
Sometimes, a pregnant woman cannot get enough calcium through her diet alone. Whether she is lactose intolerant or simply unable to keep food down, she may need a little extra help meeting her daily requirement. ACOG states that regardless of their dietary habits, most pregnant women should take prenatal vitamins. They generally contain calcium, which can help pregnant women compensate for any deficiency in their diets.
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