Garbh Sanskar: Garbh Sanskar: All About Calcium During Pregnancy

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Calcium-rich foods are specifically important for women who’re pregnant or breastfeeding. Over these times, women require more calcium as pregnancy and breastfeeding put extra demands on women’s bodies. Women have to consume enough calcium for their needs and also the needs of the babies.

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract . About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat and urine , but our bodies cannot produce new calcium.

That’s why it’s important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.

Calcium is a nutrient needed in the body to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.

During pregnancy, the baby growing in its mother’s womb needs plenty of calcium to develop its skeleton. This need is especially great during the last 3 months of pregnancy. If the mother doesn’t get enough calcium, her baby will draw what it needs from the mother’s bones. So, it is disconcerting that most women of childbearing years are not in the habit of getting enough calcium. Fortunately, pregnancy appears to help protect most women’s calcium reserves in several ways:

Pregnant women absorb calcium from food and supplements better than women who are not pregnant. This is especially true during the last half of pregnancy, when the baby is growing quickly and has the greatest need for calcium.
During pregnancy, women produce more estrogen, a hormone that protects bones.
Any bone mass lost during pregnancy is typically restored within several months after the baby’s delivery (or several months after breastfeeding is stopped).

When you're pregnant, your developing baby needs calcium to build strong bones and teeth; to grow a healthy heart, nerves, and muscles; and to develop a normal heart rhythm and blood-clotting abilities.

You probably already know that calcium is vital to building and sustaining strong bones, but it is also necessary for almost every function in the body, including nerve conduction, hormone secretion, and contraction of the blood vessels and muscles.

Calcium is found in dairy products (the best sources of the mineral), as well as dark green vegetables. If you consume three servings of low-fat dairy products (yogurt, cheese, milk) per day, you should get enough calcium. Less than that amount or its equivalent, and you’ll need a supplement.

Food is the best source of calcium. Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soymilk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom.

Whole Foods Have More Calcium

Most foods have calcium in them, especially when they're eaten in their whole food form (not processed). For example, whole wheat flour has 41 mg of calcium per 1/4 cup, while processed white flour has only 5 mg.

Good sources of calcium include:

low-fat dairy products, such as milk, yogurt, cheese, and ice cream
dark green, leafy vegetables, such as broccoli,spinach
canned sardines and salmon with bones
tofu, almonds, and soyabeans
foods fortified with calcium, such as orange juice, cereals, and breads.
Fortified soymilk (Not all soymilk is a good source of calcium, so it's best to check the label.)

Best ideas to add enough calcium…

Breakfast

Pour low-fat or fat-free milk over your breakfast cereal.
Have a cup of low-fat or fat-free yogurt.
Drink a glass of calcium-fortified orange juice.
Add low-fat or fat-free milk instead of water to oatmeal or hot cereal.
Oatmeal with low-fat milk instead of water
Breakfast cereal topped with yogurt
smoothie with low-fat milk, yogurt and fruit
Cup of low-fat or fat-free yogurt with fresh fruits
Glass of calcium-fortified orange juice with vitamin D

Lunch

Add low-fat or fat-free cheese to a sandwich.
Have a glass of low-fat or fat-free milk instead of soda.
Have a piece of pizza or a serving of macaroni and cheese.
Add low-fat or fat-free milk instead of water to tomato soup.

Snack

Make a fruit smoothie with fruit, ice, and low-fat or fat-free milk.
Try flavored low-fat or fat-free milk, such as chocolate or strawberry.
Have low-fat or fat-free frozen yogurt.
Try some pudding made with low-fat or fat-free milk.
Dip fruits and vegetables into low-fat or fat-free yogurt.
Have some low-fat or fat-free string cheese.
Enjoy a mid-day snack by blending yogurt, fruit and juice to make a delicious smoothie

Dinner

Make a salad with dark-green, leafy vegetables.
Serve broccoli, dry beans as a side dish.
Top salads, soups, and stews with low-fat or fat-free shredded cheese.
Toss tofu with added calcium into stir fry and other dishes.

Who knew there was so much healthy goodness packed into a creamy cup of yogurt? Low-fat and nonfat yogurt offers an ideal blend of calcium,protein and carbohydrates as part of a healthy breakfast, for an energy-packed snack.

Vitamin D is a little more difficult to get from food, which is why many people wonder if they should take supplements. As with all nutrients, it’s best to get vitamin D from foods, so it’s worth the extra effort to try to drink three daily servings of milk, which is fortified with vitamin D, and eat whole eggs (if you are non veg.) which all contain vitamin D. Some other products like yogurt are also being fortified with vitamin D to help consumers achieve their requirements.

Calcium Supplements

The amount of calcium you need from a supplement depends on the amount of calcium you get from food. Aim to get the recommended daily amount of calcium you need from food first and supplement only if needed to make up for any shortfall. If you get enough calcium from the foods you eat, then you don’t need to take a supplement. I fact, there is no added benefit to taking more calcium than you need in supplements and doing so may even have some risks.

Vitamin D and calcium are important nutrients that work together to keep bones strong. Both nutrients are found naturally in foods but they also can be taken as dietary supplements.

Vitamin D and calcium are essential nutrients that are important to overall health. Vitamin D helps the body absorb calcium from foods and supplements. It also plays a role in helping muscles, nerves, and the immune system work properly. Calcium is a mineral that helps maintain strong bones and teeth. The body also needs calcium for muscles, nerves, and blood vessels to work properly, and it plays a role in the release of hormones and enzymes that affect many functions in the body.

Think Variety….

Eating five different fruits and vegetables each day provides far more nutritional benefits than simply eating five apples or five servings of green beans. A glass of milk isn't your only option in the Milk + Milk Products group – think cheese, yogurt - provide a variety of essential nutrients, including protein, iron, zinc, B vitamins and vitamin E.

Eat plenty of brightly colored fruits and dark green leafy vegetables, as well as whole grains, fortified cereals and legumes for vitamins, minerals and dietary fiber (which can help alleviate constipation problems).

People always say that an apple a day keeps a doctor away. It is also suitable for pregnant women. Moreover, serve with some protein-rich cheese. Apples will leave you feeling full. In addition, it will help you fight constipation and lower cholesterol on its fiber.

Pour the milk into a bowl filled with cereal. Both of you can get ample vitamins and minerals from this simple snack. Besides, choose the cereal that is high in fiber is better.

When you’d like something sweet, a cup of mango cubes will satisfy you. Along with abundant vitamins C you can get additional fiber as well all of which is good for the baby building!

Grab a handful of some toasted almonds or serve with dried cranberries sometimes. These little almonds could play a huge role in pregnant women’s daily diets. They are rich in fiber, vitamin, magnesium, protein, and other important nutrients.

Oranges contain some folate and calcium and are rich in vitamin C, which both baby and you need for good health, growth and repair. Eat an orange with your iron-fortified breakfast cereal or with a wholemeal peanut butter sandwich to help absorb more iron from these foods.

Eggs (If you are non vegetarian):Eggs make a quick, nutritious meal when you are too tired to cook. Eggs provide lots of protein as well as iron and iodine. For extra iodine, sprinkle on a little iodised salt. Serve with whole grain toast for fibre and tomatoes to increase iron absorption.No matter how you eat them, eggs are packed with more than 12 vitamins and minerals, as well as tons of protein. Hard-boiled is the most portable way to snack on them.

Three daily servings of low fat milk and dairy foods such as yogurt and cheese will meet your daily calcium needs.

Think Moderation:You don't need to give up your favorite foods that are high in fat, sugar, calories or sodium. Just eat those foods less often and in smaller amounts. No one food or meal has ever been shown to make or break a healthy eating plan.

And last:

Ginger can help settle nausea. If you are suffering morning sickness, try fresh ginger in drinks and meals. Aim to drink nine cups of fluid a day. A freshly squeezed juice each day gives you a boost of nutrients. After that, go for fresh fruit and make most of your fluids water and trim milk.

One way to sidestep nausea after eating is to separate your food into snacks rather than large meals, which could also help prevent heartburn.These smaller portions are more manageable for your stomach, and they give you the opportunity to indulge in plenty of different foods to satisfy your seemingly endless cravings.

Take care of your unborn baby.

Disclaimer
The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.

Dr Unnati Chavda
(Promoting pregnancy wellness)
www.ayurvedapanchkarma.in