5 Calcium Rich Foods That Mothers Can Have | Hea Boosters
Calcium is essential for maintaining a healthy body. Calcium keeps the bones and teeth strong. Additionally, it plays an important role in sustaining a regular heartbeat. As per Indian standards, the normal intake of calcium recommended for women who are not pregnant is 600 mg per day. Thus it is crucial to include calcium-rich foods in your diet at every stage of womanhood.
The significance of calcium is even higher during pregnancy and breastfeeding. This is largely because the baby starts to absorb the nutrients it needs for its development from the mother’s body. Calcium is critical to the proper development of your baby's teeth and bones. Therefore, eating the right quantity of calcium during and after pregnancy assures the well-being of both you and your baby.
Pregnant and lactating women require approximately 1200 mg of calcium per day. On average, the foetus itself requires ~20-30gms/day (equivalent to half a cup of rajma/kidney beans) of calcium at 20 weeks of gestation.
Here are 5 calcium-rich foods that mothers can include in their diets to meet their daily nutritional requirements:
1. Dairy products:
One of the easiest ways to have calcium is to have a glass of milk. One cup (244g) of milk (1% fat) contains 300mg of calcium. You can also have other byproducts of milk like a cup (200 gm) of cottage cheese which contains 135 mg of calcium. Or a cupful of yoghurt which can provide as much as 450 mg.
Tofu (soybean curd) is rich in calcium and is a superfood for moms. It is also a rich source of nutrients like magnesium, proteins, vitamin E, minerals and iron. Tofu contains 253 mg of calcium in half-cup. You can add it to salads or even grill them for a smoky taste!
Half a cup of boiled soybeans contains 100 milligrams of calcium. Soy belongs to the legume family and is one of the best sources of plant-based protein. It is power-packed with iron, magnesium, fiber, omega-3 fatty acids, vitamin K, manganese, phosphorus, and copper.
Oranges are a wonderful fruit and are universally known for boosting the immune system. Surprisingly, apart from high amount of Vitamin C, oranges are also one of the few fruits that have a decent amount of calcium. One medium-sized orange has approximately 52.5 mg of calcium in it.
Another superfood that should make it to your list, spinach is an excellent source of vitamin A, C, K and calcium. Spinach has 136 mg of Calcium in 100 gm.
In addition to the above-mentioned list, here are a few more foods that are known to be rich in calcium:
- Figs: An underappreciated dry fruit, 4 figs contain 124 mg of calcium.
- Almonds: An extremely beneficial nut, 10 almonds contain around 33 mg of calcium.
- Dates: 100 mg of dates have 39 mg of Calcium.
- Chia seeds: 179 mg per 28 grams.
- Chickpeas: A cup of cooked chickpeas contains 80 mg of calcium.
A better understanding of the calcium-rich foods for every nursing mom, along with the many other calcium-rich foods will help in planning the meals better. The suggested daily intake of calcium for breastfeeding mothers is 1,200 milligrams per day and if you are not able to get that through your diet, consider taking a supplement. After all, your body goes through a lot of changes during motherhood and it deserves the best.