According to a study, calcium consumption should be recommended especially in the second and third trimester and during lactation. Calcium is necessary for the foetal growth too. Nutritionist Priya Kathpal lists 5 calcium-rich foods that all pregnant women must include in their diet. She also adds that even though you opt for dietary sources of calcium, it's important that you take supplements too, as prescribed by your doctor.
Low-fat dairy products are the easiest sources of calcium. Priya Kathpal recommends 100-150 grams of yogurt and other dairy products. Though, you will only need 75 grams of cottage cheese and some cheese twice a week. Don't have too much cheese.
Almonds help the baby develop strong bones, teeth, and nerves. It also lowers the risk of pre-eclampsia and keeps the expectant mother's heart healthy.
Most doctors recommend salmon & other fish which have a low mercury level. Kathpal recommends two servings or 3 ounces a week. Fish helps in the foetal development and also boosts the expectant mother's immunity. Though consult your doctor once before you decide to eat fish.
'Sesame seeds are rich in calcium, and the mother-to-be can have one teaspoon of sesame seeds every day,' advises Kathpal.
Green vegetables like spinach and broccoli are essential sources of nutrients including calcium. They are essential for your baby's skin, bone and cell growth. 1-2 servings per day will be sufficient.