We have talked about folic acid and iodine in pregnancy and today it is the turn of another important element in the diet of pregnant women. Why is calcium important in pregnancy?
It is essential, during pregnancy, to increase the levels of vitamins and minerals involved in the development of the baby and among them is Calcium, an essential pillar for a healthy pregnancy and baby.
As the World Health Organization notes, calcium supplementation reduces the risk of hypertension and preeclampsia during pregnancy. But beware, because since calcium inhibits iron absorption, calcium supplementation should not be administered along with the recommended daily dose of iron and folic acid during the day.
In Babies and moreThe 25 best foods rich in calcium and how to make them effectiveAccording to "Guide for the prevention of congenital defects", the reduction in the risk of hypertension and preeclampsia during pregnancy is greater in women with a high risk of hypertension and in those with an initial low calcium intake. Also in women with high risk of hypertension, premature births decrease. In addition, fewer newborns with birth weight are observed.
But there are more reasons to take the necessary calcium. Surely you have heard that "one tooth for each pregnancy" and although it is not a true sentence, there is something really. The fetus needs calcium to have strong bones and teeth, as it increases its bone density, as well as for a heart, coagulation systems and healthy muscles.
If the fetus does not receive enough calcium, it "takes" it from the mother's reserves. And this mineral is an essential part of the bones and teeth also for her.
Recommendations of calcium in pregnancy
The recommended daily intake of calcium during pregnancy It varies greatly depending on the document we consult. According to the WHO it is 1200 mg / day, according to the Guide for the prevention of congenital defects of 1300 mg / day, and other recommendations reduce the amount to 900 milligrams.
What is clear is that you have to increase the level of calcium at this stage, which could be enough to increase the daily diet with the equivalent of two glasses of milk, or a glass and two yogurts (approximately) during the nine months of gestation.
In addition, specifically in pregnant women in whom a low calcium intake (especially with low milk intake) is estimated prior to or during pregnancy and in those at high risk of hypertension and preeclampsia, supplementation is recommended until the requirements are met. proposed.
But in general, it will be enough to include calcium in our usual diet. What foods do we find calcium in? Milk and dairy products They are the main sources of calcium, although there are other foods with an excellent contribution of this mineral that are very effective in obtaining the recommended daily doses.
In Babies and more 80 percent of people do not consume the calcium and vitamin D they need (and it is worrisome)If we do not drink enough dairy, we must know that the concentration of calcium in cabbage, broccoli, soybeans and chard is very high. Nuts like hazelnuts, almonds, nuts and peanuts also contain a lot of calcium. Other vegetables are dried figs, beans, chickpeas, radishes and tofu.
Canned sardines (with their thorns), anchovies, salmon with well-cooked or canned bones, small anchovies that are eaten with spina ... also contain calcium.
In short, the maintenance of adequate nutrition becomes a key factor for maternal-fetal well-being and Calcium is included among the minerals needed to achieve health in pregnancy.
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In Babies and more | The recommended dietary intakes during pregnancy and lactation, Calcium during pregnancy to prevent problems in the mother and baby
