Bone Up for a Healthy Pregnancy
By Joy Oneisis
Studies show that most women do not get enough daily calcium, and many pregnant women do not realize that the typical prenatal vitamin only contains 4 to 20 percent of the Recommended Daily Allowance (RDA) of calcium.
Calcium is essential for strong teeth and bones, muscle contractions, nerve function and blood clotting. Calcium deficiency results in decreased bone density (which in turn leads to osteoporosis and increased bone fracture risk), hypertension, pre-eclampsia and increased cavities. There is clinical evidence that correlates calcium deficiencies with preterm deliveries, low birthweight babies, high blood pressure in baby and cesarean sections.
Our bodies cannot produce calcium; therefore, we must consume it. The RDA of calcium for pregnant or breastfeeding women is 1,200 mg. Good sources of calcium are listed at the bottom of this article.
More than meets the eye
There is much more to getting your daily allowance than just consuming 1,200 mg of calcium. There are many factors that contribute to how much calcium is actually absorbed by the body.
Vitamin D Vitamin D facilitates calcium absorption into our bones. So you could consume all the calcium in the world, but with no vitamin D, it wouldn’t do you any good. Unlike its inability to produce calcium, our bodies produce vitamin D following exposure to sunlight. Fifteen minutes worth of sunlight two to three times a day is usually sufficient to produce the vitamin D we need. Natural food sources high in vitamin D include egg yolks, saltwater fish and liver. The RDA of vitamin D is 400 IU. Use caution, though; extremely high doses can be harmful, even fatal. Do not exceed more than 800 IU unless recommended by your doctor.
Timing Your body can only absorb so much calcium at one time. For this reason, it is imperative to space out your calcium intake throughout the day. It is recommended that you do not take in more than 500 mg in one sitting.
Elemental calcium Elemental calcium is the amount of calcium that your body can use. For example, a 500 mg calcium carbonate tablet contains 200 mg of elemental calcium, and a 500 mg calcium citrate tablet contains 105 mg of elemental calcium. So be sure to look at the elemental calcium weight, not just the total weight. Another factor to look at is how well a supplement pill dissolves in a glass of warm water after 30 minutes. If it doesn’t dissolve, this tells you it will not absorb very well into your body.
Avoid calcium supplements from unrefined oyster shell, bone meal or dolomite without the USP (United States Pharmacopeia) symbol. They may contain high levels of lead or other toxic and potentially harmful metals.
Also, people with shellfish allergies should not take coral calcium. It is important to consult with your doctor if you have certain medical conditions (i.e., thyroid disease, kidney disease, gallstones, lactose intolerance, or certain rare diseases) and check possible interactions with other over-the-counter or prescription medications.
(Editor’s note: If you are taking blood pressure medication, heart medication or antibiotics, consult with your physician before using calcium supplements.)
Also remember that too much of a good thing is not a good thing. Excessive intake of calcium (over 2,500 mg daily) can lead to kidney stones. Calcium in any amount reduces the efficiency of several antibiotics and also reduces the absorption of many minerals, especially iron.
Food sources high in calcium
Dairy
450 mg 1 cup plain yogurt
340 mg 1/2 cup ricotta cheese
315 mg 1 cup fruit yogurt
300 mg 1 cup milk
272 mg 1 oz. Swiss cheese
204 mg 1 oz. cheddar cheese
175 mg 1 oz. American cheese
138 mg 1 cup cottage cheese
118 mg 1/2 cup soft-serve ice cream
Vegetables
122 mg 1/2 cup spinach
99 mg 1/2 cup turnip greens
90 mg 1 cup broccoli
80 mg 1/2 cup bok choy
73 mg ½ cup dandelion greens
45 mg 1/2 cup kale
Beans
175 mg 1 cup cooked soybeans
162 mg 1 cup cooked white beans
80 mg 1 cup garbanzo beans
50 mg 1 cup cooked red kidney beans
47 mg 1 cup cooked black beans
Other
434 mg ½ cup tofu with calcium
269 mg 10 dried figs
214 mg 2 bean and cheese burritos
180 mg 3 oz. salmon, canned, with bones
172 mg 1 Tbsp. blackstrap molasses
80 mg 1 oz. dry-roasted almonds
44 mg corn tortilla
© Joy Oneisis
Joy Oneisis webmaster of http://www.babynamesetc.com – home of the free and unique baby name generator.
