Why Do Moms Need Calcium | Hea Boosters
There are so many changes that a woman’s body goes through from when she starts nurturing her little one inside her to breastfeeding her baby. Even during pregnancy, there are several physical changes that women go through, some of which are normal and totally expected.
To keep up with these changes and fulfil other nutrient requirements expectant moms are often suggested to take supplements and have a healthy balanced diet. One of such nutrients is calcium which has numerous benefits and can be gotten from other natural sources as well.
Calcium is required for building and maintaining strong bones. Most of the calcium in your body is stored in your bones and teeth. Apart from bones and teeth, calcium also sends nerve signals, releases hormones like insulin and regulates how muscles and blood vessels contract and dilate. New moms often lose a certain amount of bone mass during breastfeeding. This happens due to the baby’s growing requirement for calcium.
Do not worry as much of it is recovered after weaning. Moms need a good amount of calcium in their diet, especially when breastfeeding. Another reason for less bone mass is the low production of estrogen in new moms during breastfeeding.
Deficiency of this mineral in the body causes osteoporosis, and the calcium levels during nursing have to be adequate in order to avoid it. However, this can be taken care by increasing the daily dose of calcium intake.
Calcium deficiency is an important issue, and moms need to look after themselves and their newborns. This is especially because your baby’s skeleton is developed with the calcium obtained from the mother. Your baby relies on you heavily for certain nutrients and that includes calcium both during and after pregnancy.
Too little calcium rarely has severe consequences in the body, but previous health issues may contribute to your body not having enough calcium. Consuming too much calcium is also a slight possibility, but this may only occur if you take supplements.
According to FSSAI, pregnant and lactating women need around 1200 mg of calcium per day. Calcium can be gotten from your everyday diet along with taking calcium supplements. There are numerous sources of calcium like dairy products, juice, and vegetables.
Some of the sources of calcium include:
- Milk: one cup of whole milk provides about 276 mg of calcium per serving which is 23% of your daily calcium requirement.
- Yogurt: 100 grams of plain yogurt provides about 156 mg of calcium which is 34% of your daily calcium requirement.
- Soybeans: 100 grams of this supplies about 350 mg of calcium, which is 29% of your daily calcium requirement.
- Almonds: a cup of roasted or salted almonds gives 350 mg of calcium, which is 29% of your daily calcium requirement.
- Cheese: 2 slices of cheese gives you 307mg of calcium, which is 25% of your daily calcium requirement.
It is easier for pregnant women and new moms to absorb calcium easily, so your regular diet should suffice in making up your daily intake. If you feel you are not getting enough, you should see your doctor on the recommended supplement that can boost your calcium levels.
Exercise is also an important aspect when it comes to strengthening your bones. You can begin with light exercise like brisk walks, moderate weight lifting, and resistance exercises which involves using a resistance band also helps to strengthen your bones.
Nutrition as a new mom is extremely important. You must have heard the phrase that you are eating for two people now. Therefore, including a glass of milk or increasing the quantity of other calcium rich foods will be good. While being a new mom comes with its excitements and challenges, it is essential you remember to take care of yourself so you can be stung for your baby.
Calcium requirements for breastfeeding moms: