Foods & Calcium

I am adding this info and chart for reference! *blush*

The nutrient that is needed to build your baby’s bones and teeth during pregnancy is calcium. Throughout your pregnancy, if you do not consume enough calcium in your diet, the baby will rob the calcium from your bones. It is also important to feed your body calcium to keep your bones and teeth strong. Your body is also storing calcium to use in milk production later. Calcium is also involved in muscle contractions, the clotting of blood, nerve function and the regulation of heart rhythm. These are all very important functions during pregnancy. Therefore, the calcium recommendation for pregnant women 19-50 years of age is 1,000 milligrams each day. This can be achieved by consuming 3 to 4 servings of dairy products a day. Do not assume you are meeting your calcium needs by taking your prenatal supplement. Most prenatal supplements only have 200-300 milligrams.

If you are wondering how to give your bones a boost, check out these food sources high in calcium.

Viactiv Soft Calcium Chew (1) 500mg
Fruit yogurt, 8 ounces 345mg
Canned sardines with bones, 3 ounces 325mg
Milk, 1 cup 300mg
Calcium fortified juice, 1 cup 300mg
Cheese pizza, ¼ of a 12 inch 220mg
Cheese, 1 ounce 200mg
Canned salmon with bones, 3 ounces 180mg
Pudding, ½ cup 150mg
Tofu, calcium set, 1 cup 130mg
Taco with cheese, 1 small 109mg
Frozen yogurt, ½ cup 106mg
Collard greens, cooked, ½ cup 90mg
Ice cream, ½ cup 88mg
Cottage cheese, ½ cup 77mg
Pancakes made with milk, 2 – 4 inch round 72mg
Orange, 1 medium 52mg
Broccoli, cooked, ½ cup 47mg

Written by ItsSandraLynn

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