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During pregnancy, you must take care of your diet more than ever. Above all, because now you need to think about the baby. During the nine months of gestation, you will have to change some routines in your diet. Now you need a greater amount of calcium, necessary for the formation of the baby's skeleton.
But ... do you know which foods are rich in calcium? Which ones should you consume during pregnancy to ensure that your baby will get the necessary one? Discover the list that we have prepared with the best foods rich in calcium for pregnant women.
We tend to think that calcium is found in milk and all dairy products, such as yogurt, butter, or cheese. And yes it's true but We don't just find calcium in dairy. In fact, there are many foods that provide us with much more calcium. Here are the 10 foods rich in calcium that you should consume during pregnancy:
1. Cheese (It can be gruyere, emmental, roquefort and ball): It is the most powerful of the foods in terms of calcium. Provides between 560 and 850 mg (milligrams) for every 100 gr (grams) of product. However, you already know that you should be careful with the cheeses if you did not pass toxoplasmosis. Always make sure they are pasteurized. The manchego cheese it also offers a great supply of calcium. It is estimated that about 470 mg per 100 g of product. Burgos cheese (fresh cheese) provides a little less calcium but it's not bad either: about 186 mg.
2. Sardines in oil. Canned sardines also offer a large amount of calcium: 400 mg per 100 grams of product. It is a delicious option, as an aperitif or as a snack in a sandwich.
3. Nuts. Of all the nuts, the calcium 'champions' are undoubtedly hazelnuts and almonds. They provide about 240 mg per 100 gr of product. In addition, they have many other benefits, such as magnesium, phosphorus, potassium ... and iron! Without a doubt, a great bet in your diet during pregnancy. But if you like them more pistachios, bet on them (they provide 136 mg of calcium).
4. Seafood. Seafood is a great source of calcium. But above all crayfish, prawns and prawns. They provide 220 mg of calcium for every 100 gr of product.
5. Yogurt. Another (and very healthy) option to take calcium during pregnancy is yogurt, which also benefits the intestinal flora. A yogurt of about 120 gr provides the pregnant woman about 180 mg of calcium. And if you have a sweet tooth and prefer puddings and custardYou can also take advantage of a good amount of calcium. They provide about 140 mg of calcium for every 100 grams of product.
6. Dried figs. If in addition to calcium you are looking to combat constipation, this is undoubtedly a great option. Dried figs provide 180 mg of calcium for every 100 gr of product and also have the advantage of having a high fiber content.
7. Legumes. Legumes are a source of calcium and fiber. Among all of them, the ones that provide the most calcium to pregnant women it's chickpeas, with a total of 145 mg of calcium per 100 gr of product. You can consume them in many possible ways, both hot and cold. As a second option, you have white beans, which provide 130 mg of calcium for every 100 gr of product.
8. Cow's milk. We think that milk is the highest exponent in terms of calcium and it is not. It is true that it provides a lot of calcium, but you can see that it is far below other foods. Provides 130 mg of calcium per 100 ml of milk. Although of course, it will always be easier to consume 100 ml of milk (half a glass) than 100 g of canned sardines (for example).
9. Clams, cockles and clams. Mollusks also provide good amounts of calcium. If you like cockles and clams, now is the time to consume them more. They provide 120 mg of calcium for every 100 gr of product.
10. Milk chocolate and milk shakes. We close the list of foods rich in calcium with a sweet food: milk chocolate and milk shakes. Although you already know that you cannot go for its high sugar content either. As far as calcium is concerned, they provide 120 mg of calcium for every 100 mg of product.
It is estimated that during pregnancy and lactation, a woman needs a greater supply of calcium: between 1,500 and 2,000 mg of calcium per day. But how do you know if there is a calcium deficit?
The truth is that the symptoms can be quite subtle, but you can remain alert and suspicious of the accumulation of all these:
- Atypical hair loss.
- Nails weaker.
- Excessively dry skin that flakes easily.
- Constant muscle cramps.
To enhance calcium absorption, you must ensure that you are not deficient in vitamin D. You will receive this by taking the sun (with caution) and through foods enriched in vitamin D.
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