Calcium is very essential during pregnancy. It supports the musculoskeletal, nervous, and circulatory systems.  If you don’t consume enough during pregnancy, you put yourself at risk of osteoporosis later in life.
 

 
Pregnant and nursing mothers need  1000 mg of calcium per day. Pregnant and nursing teens need 1300 mg of calcium per day.
 
Source : American Pregnancy Association
 
 

Where can you get calcium naturally during pregnancy ?

 
There are a list of  foods where you can get calcium naturally. These include :

• fruits and vegetables such as broccoli,spinach,  collard greens, oranges, kale, dried figs and bok choy
• dairy such as milk, yogurt, ice cream, cheese (ricotta, American, feta, cottage, mozarella, cheddar and parmesian )
• fish such as salmon, shrimps and sardines
• legumes such as white beans, chick peas and red beans
• fortified foods such as orange juice ( fortified), oatmeal ( fortified),  cereal ( fortified) almond milk, soy milk, rice milk (fortified)

What  will happen if I don’t consume enough calcium during pregnancy ?

 
If you don’t consume enough of this nutrient  to cater for the needs of your developing baby, your body will take the calcium from your bones. This will reduce your bone mass and increase your risk for osteoporosis.

NOTE

If you are having problems consuming calcium rich foods, talk to your doctor about  supplements. The amount of supplement you need depends on how much calcium you are getting through food.
 
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