Calcium in Pregnancy

It’s important to consume adequate amounts of calcium in pregnancy to support the musculoskeletal, nervous, and circulatory systems. Pregnant women who do not consume sufficient amounts of calcium are at greater risk of developing osteoporosis later in life.

Pregnant and lactating women need 1000 mg of calcium per day; pregnant and lactating teens need 1300 mg of calcium per day. This leads many to ask, where can you get Calcium naturally?

Where to Get Calcium Naturally During Pregnancy

Below is a list of some foods where you can get calcium naturally:

Fruit/Vegetables

  • Collard greens
  • Broccoli rabe
  • Cress
  • Kale
  • Green soybeans
  • Bok choy
  • Rhubarb
  • Figs (dried)
  • Broccoli
  • Oranges

Image of dairy foods high in calcium

Dairy

  • Ricotta cheese
  • Yogurt
  • Milk
  • Mozzarella cheese
  • Cheddar cheese
  • American cheese
  • Feta cheese
  • Cottage cheese
  • Frozen yogurt
  • Ice cream
  • Parmesan cheese

Image of fish that is high in calcium

Fish

Beans

  • White beans
  • Chickpeas
  • Red beans

Fortified foods

  • Rice milk, almond milk, or soy milk (fortified)
  • Orange juice (fortified)
  • Oatmeal (fortified)
  • Cereal (fortified)

Other foods

  • Wakame

Want to Know More:

 

Compiled using information from the following sources:

1. International Osteoporosis Foundation. (n.d.). Calcium content of common foods.

2. March of Dimes Foundation. (2009). Eating and nutrition.

3. Office of Dietary Supplements. (2013, November 21). Calcium.

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h7

34 The National Osteoporosis Foundation. (n.d.). A guide to calcium-rich foods.