You have surely heard that pregnant need calcium. But why is so necessary?
Calcium During Pregnancy: Are you getting enough?
Calcium is the mineral that is most abundant in the human body and is a key component of bones and our teeth. 90% of the calcium in the body of an adult is in the frame, which corresponds to approximately one to two pounds of body weight. Aside from the health of bones and teeth, calcium is involved in the regulation of blood circulation, the movement of muscles and heart rate. The body's ability to store it is influenced by many factors, such as the presence of the necessary quantity of the particular metallic element in our diet, the overall quality of our food (for example, to be rich in vitamin D and phosphorus), and physical exercise helps to increase bone mass. As we are small, the concentration of bone is constantly increasing , until the age of 20-25 years, the composition of our stabilized backbone.Then, over the years, bone mass is a slow, gradual decline in which calcium is "lost" at a rate higher than what is obtained. That is why as we age our skeleton becomes brittle when we get anymore in old age we become more prone to fractures, especially if in our youthful years, calcium intake was lower than the recommended.In regard to bone health, women are proving that they are indeed the weaker sex, as a result of hormonal changes due to menopause, this normal process of bone loss is in many cases extremely rapidly.That is why doctors recommend that women over 50 years to increase the daily intake of calcium in the 1.200-1.500 mg (from 800 mg deemed necessary in a younger woman).
Calcium During Pregnancy: Are you getting enough?
Calcium is the mineral that is most abundant in the human body and is a key component of bones and our teeth. 90% of the calcium in the body of an adult is in the frame, which corresponds to approximately one to two pounds of body weight. Aside from the health of bones and teeth, calcium is involved in the regulation of blood circulation, the movement of muscles and heart rate. The body's ability to store it is influenced by many factors, such as the presence of the necessary quantity of the particular metallic element in our diet, the overall quality of our food (for example, to be rich in vitamin D and phosphorus), and physical exercise helps to increase bone mass. As we are small, the concentration of bone is constantly increasing , until the age of 20-25 years, the composition of our stabilized backbone.Then, over the years, bone mass is a slow, gradual decline in which calcium is "lost" at a rate higher than what is obtained. That is why as we age our skeleton becomes brittle when we get anymore in old age we become more prone to fractures, especially if in our youthful years, calcium intake was lower than the recommended.In regard to bone health, women are proving that they are indeed the weaker sex, as a result of hormonal changes due to menopause, this normal process of bone loss is in many cases extremely rapidly.That is why doctors recommend that women over 50 years to increase the daily intake of calcium in the 1.200-1.500 mg (from 800 mg deemed necessary in a younger woman).
For you and your baby
The period of pregnancy is one of those where the calcium needs rise sharply, since it no longer served only the needs of the expectant mother and the fetus. To ensure the health of bones and teeth of the embryo and later the baby, the mother should take at least 1.000 mg of calcium, especially during the third trimester and during lactation. However, nature has provided that in this phase the body needs more calcium absorption to grow through physiological mechanisms. Thus, the placenta produces extra vitamin D, which is essential for the utilization of calcium, while the greatest absorption contributes to the action of estrogen and prolactin. Furthermore, the mineral content of bones decreases mother during the first trimester of pregnancy, to allow the agency to exploit the reserves for the remaining needs. Thus, if the diet of a pregnant rich in foods with high calcium content, will be able to meet the increased demand. Otherwise, however, the fetus will be forced to "abuse" for the needs of the calcium already present in the bones and teeth of his mother's. You should be aware that the woman during pregnancy are more vulnerable to infections as it falls the body's defenses. As sick more easily, thus more easily plagued by stomatitis and gingivitis. Consequently, it has more sensitivity to the gums, which would cause pain.
Caution during breastfeeding
Immediately after birth, the calcium remains extremely important, especially if you plan to breastfeed. The danger when there is insufficient this mineral element in the body of the mother has nothing to do with the quality of milk available to the baby, but especially with the depletion of its own stocks. Moreover, the mechanisms during pregnancy ensures maximum absorption of calcium will cease to function, leaving the bones even more exposed to a deprivation that sooner or later will make visible the consequences.
What is Osteoporosis
It is a chronic disorder of bone metabolism that affects primarily women-because bone density is lower than men-and especially during menopause. Caused by a gradual reduction in bone calcium, which results in bones become more fragile and thin and reduced durability and elasticity. This causes increased risk of fracture (break). Prevention of osteoporosis begins early childhood. Until puberty, the bone tissue formed rapidly, that's why this period is crucial for bone health. In addition to proper nutrition in pregnancy, providing the necessary amounts of calcium, is necessary and physical exercise increases bone mass.
How much calcium do I need per day?
Babies 600 mg
1-6 years 800 mg
7-10 years 1,000 mg
11-17 years old 1,200 mg
18-29 years 1,000 mg
Men 30-59 years 800 mg
Women 30-49 years 800 mg
Men 60 + 1,000 mg
Women 50 + -1,200 of 1500
Pregnant and lactating 1,200 mg
Foods rich in calcium
Parmesan Cheese 1,160 mg/100 gr
Emmental cheese 1,150 mg/100 gr
Gruyere Cheese 1,000 mg/100 gr
Kefalotiri 810 mg/100 gr
Feta cheese 490 mg/100 gr
Almonds 240 mg/100 gr
Dried figs 186 mg/100 gr
Hazelnuts 150 mg/100 gr
Peanuts 130 mg/100 gr
Yogurt 120 mg/100 gr
Whole milk 120 mg/100 gr
Low-fat milk 120 mg/100 gr
Anchovies 148 mg/100 gr
Squid 144 mg/100 gr
Octopus 144 mg/100 gr
Yolk 116 mg/100 gr
What foods should I choose?
- The milk and yogurt are the best sources of calcium. It is no coincidence that the milk is first and our exclusive food for several months. Indeed, the milk because enriched with vitamin D, helps in better absorption of calcium from the body.
- The cheese is rich in calcium, but with frequent consumption there is a risk to get more calories than if they had, since they are parallel-rich.
- For extra calcium, prefer the green leafy vegetables such as spinach, broccoli, dried beans, seeds such as sesame and sunflower seeds, and seafood.
- To maximize the absorption of calcium, avoid combine milk with whole grains, which are not fortified with calcium, because phytates reduce the uptake of certain metals from the gut, or alternatively you can add in your milk one tablespoon instant cocoa beverage, which is enriched with vitamin D. Also, do not forget that the beetroot and spinach contain oxalic acid, which has activity similar to that of plant acids.
- Are commercially available juices and mineral waters enriched in calcium.
- Normally, a balanced diet should be sufficient to meet the needs of a person in calcium. But when there is a variety of foods in your daily diet or when demand is increased, as in pregnancy and breastfeeding the required amount guaranteed by using special products.
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