If you are pregnant, eating foods rich in essential vitamins and minerals is extremely important. These nutrients are required to preserve your health and ensure proper development of the baby. Calcium is one such important nutrient crucial for a healthy pregnancy. It is essential for the development of bones, nerves and other important organs in the baby. It is also a very important nutrient to maintain the mother’s health during pregnancy. Eating calcium rich foods during pregnancy is the best way of ensuring you and your baby get a sufficient amount of this important mineral.

Let us understand more about this essential mineral and the top foods rich in calcium.

How Much Calcium Do Pregnant Ladies Need?

A pregnant woman needs a consistent amount of 1200 mg to 1400 mg of calcium per day. Calcium is the most essential mineral for building the skeletal system of the baby. It is also needed for the development and functioning of the heart, nervous system and muscular system in the growing baby. More calcium is needed during the third trimester when the baby’s bones develop rapidly to prepare for delivery. During this time, the growing fetus needs at least 30 gm of calcium per day.

Calcium helps prevent pregnancy related complications and other problems mothers can face. It is an essential nutrient for maintaining the mother’s health during the entire pregnancy term when the body needs to provide for the baby and also function well.

See More: Foods For Pregnant Women

Benefits of Calcium for Pregnant Mother and Unborn Baby:

Let us look at the benefits of calcium during pregnancy,

1. Calcium helps in the proper growth of the fetus throughout the gestational period.
2. It is the most important mineral for the development of the bones and skeletal system in the baby.
3. It helps in the development of the baby’s nerves. And it is needed for the proper functioning of the nervous system as it aids in the transmission of nerve impulses.
4. It is needed for building strong heart muscles and the development of a normal heartbeat and heart functioning.
5. Calcium is essential for the development and functioning of muscles in the growing baby. It ensures proper muscle contractions in the baby.
6. Sufficient calcium is very important for the pregnant mother as it helps regulate blood pressure. High blood pressure or hypertension may cause serious complications like preeclampsia which can be fatal for the baby.
7. Sufficient calcium consumption ensures there is no bone loss in the mother in providing for the fetus. Bone loss during pregnancy may lead to conditions like osteoporosis later in life.
8. It prevents conditions like muscle cramping, tetanus, weak teeth and bone in the mother.
9. Inadequate calcium may lead to the underdeveloped fetus, weak limbs, stunted growth, low birth weight, poor fetal mineralization etc.

Calcium Rich Foods to Consume During Pregnancy:

Below is the list of top calcium rich foods that can be safely consumed during pregnancy,