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During pregnancy, the demand for calcium grows rapidly. The developing baby in your belly needs a lot of this element, mainly for the development of bones and tooth buds. If your diet does not contain enough calcium, you will feel it first, but your child will also be at risk of being negatively affected by the deficiency. Headaches, muscle spasms and tooth decay will appear. That is why it is so important to supplement calcium deficiencies.

Calciumis an element necessary primarily for the proper development of baby bones and teeth (their buds are formed from the 4th week of gestation), but also muscles, heart and nervous system . Nature has protected the baby in case he is missing frommother's diet . Over a period of time, the baby meets its needs at the expense of your body and takes calcium from it (it is "rinsed" from your bones and transported to your baby's body). As a result, while you arepregnant , you may experience general weakness, painful muscle cramps in the feet and calves, and headaches. Caries is slowly progressing. Bone decalcification also happens - they become soft and can break easily. Even if problems do not occur immediately, the risk of future osteoporosis increases.

Calcium is a priceless element

If the calcium deficiency is long-lasting, the baby will eventually suffer as well - it will be born weaker than its peers, prone to rickets (a disease that threatens to disturb growth and permanent bone deformation) and may have various birth defects. His teething will be delayed, and in the future he will be an extremely frequent visitor to the dentist's office. Don't believe the myths that some people just have weak teeth! Their condition throughout their lives depends primarily not on their genes, but on the proper diet of the pregnant mother and when she is breastfeeding. And, of course, from what we eat throughout childhood and adolescence. Calcium is a priceless element for the he alth of a mother-to-be. It has been proven that it not only lowers blood pressure, but also reduces the risk of a life-threatening complication - pregnancy poisoning (eclampsia). It also regulates blood clotting, so it prevents bleeding during pregnancy. You may have to take it in tablets. However, it is always done under the supervision of a doctor. It should be remembered that the absorption processes are like a system of connected vessels. When using increased dosesWith calcium from pharmaceuticals, the absorption of iron, zinc and magnesium can be reduced, and these minerals are also needed by you and your baby. Therefore, the attending physician will help you determine the optimal diet and possibly prescribe other medications to minimize the risk of these deficiencies. However, you can safely take over-the-counter multivitamin supplements with minerals for pregnant women, especially when your pregnancy is uneventful. They contain calcium in amounts only supplementing the diet, but their dosage should be consulted with a gynecologist anyway.

According to an expertIzabela Wołodkiewicz, nutrition specialist

If you are allergic to milk protein, you have to forget about milk and milk products. What's more, there is no room for calcium-rich nuts, almonds or sesame in your diet, because they are strong allergens. Fortunately, you can find calcium in, for example, broccoli or kale, which is not very popular with us. The doctor may recommend you to take calcium supplements for pregnant women. Even if you are not allergic, do not go crazy with allergenic products, because many scientific reports suggest that the excess of allergens in the future mother's diet promotes allergies in the infant. And cows' milk proteins are the major food allergens in developmental age. Beta-lactoglobulin and casein contained in milk are responsible for the symptoms of hypersensitivity in people prone to food allergies. So I believe it's better to be safe than sorry and prevent the dangers by limiting your dairy consumption during pregnancy. A glass of milk (or even better yogurt or kefir) will certainly not hurt, but it is worth trying to make the diet as varied as possible.

Milk and dairy products are the best sources of calcium

Calcium is easiest to provide by consuming milk and its products. A glass of milk covers in 1/4 of the daily requirement for this element during pregnancy, and the calcium contained in it is easily absorbed. However, if you do not like milk, do not force yourself and replace it with natural yoghurt, kefir or buttermilk. They are just as he althy, and in addition they contain useful, immune-boosting probiotics. You can also eat cottage cheese and cheese. Sour milk products are also an ideal solution for women who suffer from lactose intolerance, sugar contained in milk. It should not be confused with the extremely rare cow's milk protein allergy that usually grows by the age of three. Lactose intolerance is a problem primarily of adults. It manifests itself with intestinal sensations (flatulence, diarrhea, constipation, gurgling stomach). Although it does not cause serious complications, it is burdensome, so it is better to give up sweet milk. Other rich sourcesCalcium includes dark green vegetables, figs, nuts, and soybeans. However, it is better to be careful with soy when you are pregnant - consumed in excess, it can harm your baby due to the high content of plant hormones - phytoestrogens.

Important

  • If you are at risk of miscarriage, have high blood pressure, blood clotting problems, high sugar levels, or are expecting more than one baby, calcium is the real remedy for you.
  • Calcium absorption may be impaired if too much phosphorus is in the diet. This happens when you have a soft spot for processed foods: cold cuts, soups, powdered desserts and cola drinks. It's worth thinking about eliminating them from your diet for a few months.

    • The demand for calcium increases during pregnancy

    An adult woman should provide the body with about 900 mg of calcium every day. When you are expecting your baby, and when you are breastfeeding your baby, your calcium requirement rises to 1,200 mg per day. This does not mean, however, that all of the supplied element will be used by the body. In fact, in the intestine, if all the processes are going well, 30-40 percent of it will be absorbed. calcium, and that's more than enough. However, for this to happen, vitamin D is needed. It determines the proper absorption of this element. In summer, when there is plenty of sunlight, and if you do not forget about walks in the fresh air, there are usually no problems with a deficiency of this vitamin. The body can produce it itself under the influence of ultraviolet radiation. However, being in direct sunlight is not he althy in pregnancy. Therefore, to be sure, it is worth ensuring that the diet does not lack rich sources of vitamin D: fatty sea fish (e.g. mackerel, sardine), egg yolks, meat (especially liver), milk and its products. Proper absorption and processing of calcium also depends on physical activity. Excessive exercise is not recommended during pregnancy. However, the recommended forms of exercise - walking, gentle gymnastics (e.g. yoga or swimming) - are really the same he alth.

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