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| |    Calcium in Pregnancy by Mary Silva, M.S., R.D. reviewed by Marjorie Greenfield, M.D. Most women are aware of calcium's role in building and maintaining healthy bones. But the mineral becomes even more important during pregnancy, when, in addition to forming the baby's bones, it helps to conduct nerve impulses and aids in the proper function of the heart and other muscles. Although it can be a challenge, it's especially important that expecting mothers get enough calcium in their diets or from supplements. If they don't, their bodies' stores will be depleted--that is, the baby will draw essential calcium from its mother's bones. This, of course, can place the mother at higher risk for osteoporosis. Natural sources The recommended amount of calcium for a pregnant woman is 1,200 milligrams a day. That number may sound daunting, but it's easy to meet it if you like dairy products--just four cups of milk a day fulfills the requirement. Other dairy products like yogurt and hard cheese also have significant amounts of calcium; soft cheese and ice cream provide moderate amounts. You can get your calcium through many nondairy products as well, but it's necessary to eat more of these foods to get the same amount of calcium as a cup of milk. Such foods include collards, spinach, broccoli, okra, chickpeas, lentils, sweet potatoes, tofu, and sardines. Fortified products work, too There also are a number of foods on the market that are fortified with calcium. They include orange juice, waffles, cereal, bread, and cereal bars--and the list is growing all the time. Check food labels for calcium levels of 30 percent RDA to get the same amount as you would from a cup of milk. Keep tabs on vitamin D, too Vitamin D is another necessary nutrient for good bone health, as it helps the body to absorb calcium. Although milk is routinely fortified with vitamin D, the same isn't true for all dairy products, so be sure to look for products that are fortified with it. You also can boost your body's levels of vitamin D through exposure to the sun. Ensure good bone growth for your baby and preserve your own bones and teeth by getting enough calcium in your diet before and during pregnancy. And once your baby is born, don't forget to keep up your calcium intake while you're breastfeeding.
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