Calcium is necessary in pregnancy, so that the fetus can form, it is responsible for the development of all tissues of the child, ear and eye tissues, hair and nails, internal organs, nerve cells. In an hour, 13 milligrams of calcium or 300 milligrams a day should pass through the placenta of the fetus, 25 grams of calcium should be accumulated in the child's body during the gestation period in order to prevent a disease such as "rickets" - a permanent violation of the bone tissue of the baby.
To ensure that the fetus has received enough nutrients, they must first of all be in a pregnant woman. Calcium reduces the risk of losing a fetus or miscarriage, resists rising blood pressure to those values that are dangerous for the life of the mother and child. At birth, the probability of losing large bleeding and premature fetal outcome decreases. Calcium is responsible for the condition of the nails and teeth of a pregnant woman, does not allow them to break off and break down, promotes normal growth and healthy hair.
Who suffers from a lack of calcium
There is a certain group of people who suffer from a lack of calcium. First of all, it includes those who:
- who possesses leanness;
- poor appetite, which provokes a bad mood and insomnia;
- He smokes;
- often sick, with fever.
A characteristic sign of calcium deficiency are pains in the area of bones and joints, there is a "washing away" of calcium from bone tissue.
There are some signs that indicate a deficiency of calcium in the body of a pregnant woman:
- Intense hair loss;
- Caries, destruction and deterioration of teeth;
- Nails are loose ...
For the normal consumption of calcium, muscle work is needed, and if you overdo with gymnastic exercises, it will lead to pain in the muscles and joints, fatigue, which can negatively affect the perception of the body calcium.
How can you find out about a lack of calcium?
A pregnant woman needs to know in advance about the presence of calcium in the body, the state of its bones. To determine the mineral density of bone tissue, the "densitometry" method is used. Then a woman can get a degree of calcium saturation and the state of her skeleton. This method allows you to see such a disease of bones, long before their appearance. When the pregnancy has already come, the doctor recommends that the woman undergo an ultrasound examination of the bones, which is safe for the mother and her fetus.
And then, according to the results of the research, the doctor can choose calcium-containing drugs to treat the lack of a mineral in the body and to prevent it.
How to fill a lack of calcium?
A woman, when she finds out about pregnancy, starts taking useful micronutrients and vitamins. But you need to do this before conception, and then when she breastfeeds. To maintain health and for the normal development of the fetus, you need to consume the right amount of calcium:
- for an adult it will be 500 or 1000 milligrams per day;
- for a nursing mother this is 2000 milligrams;
- for a pregnant woman it will be 1500 milligrams.
To get the daily intake of calcium you need to include in your diet, foods that are rich in calcium:
- liver cod, fish oil, fish, which is rich in vitamin D, phosphorus, magnesium, they help the body to digest calcium;
- dairy products: cheese, cottage cheese, dairy products, milk;
- the shell, fired in a frying pan and ground into egg powder, egg yolk;
- vegetables: beets, parsley, celery, legumes, garlic, cabbage;
- Rye bread;
- berries and fruits: currants, nuts, cherries, strawberries and gooseberries.
During pregnancy, you need to adjust the diet, taking into account the high content of calcium in foods and daily requirements. For example, ½ pack of cottage cheese (100 to 150 grams), egg shell powder from 1 to 1.5 grams, a couple of slices of brynza (50 to 100 grams), 2 cups of milk drink, all this will provide the necessary minimum of calcium in the body.
To calcium is better absorbed in the body, ultraviolet will help here, it will be superfluous to sunbathe under the warm rays of the sun, so that a sufficient amount of vitamin D is formed, so that the calcium system is delayed in the bone system.
What foods can make up for a lack of calcium?
You can make up for the lack of calcium, especially due to dairy products - 100 grams of curd contains 300 mg of calcium, a glass of milk contains 300 mg of calcium, 30 grams of hard cheese contains 250 mg of calcium. Yoghurts, low-fat milk, other dairy products are the best sources of calcium. It should be borne in mind that strawberry or chocolate milk contains as much calcium as is contained in regular milk, only it will be more caloric.
But some do not like dairy products, there are other products that can supplement the lack of calcium:
- vegetables of dark green color - cabbage, turnip leaves in them contain a lot of calcium;
- canned fish with bones, sardines, crushed peas. Lentils, sesame, almonds, broccoli are available sources of calcium.
You can make up for the lack of calcium, for this you need to change your habits for the better. At first glance this is not so simple, but a lack of calcium requires that we go for small tricks.
- Always choose milk as a beverage with a low fat content.
- If you are hungry, then instead of a bun, as a "snack", prefer yogurt.
- From low-fat milk and fruit, prepare mouth-watering cocktails.
- Add yoghurt to fruits or use low fat yogurt. Instead of useless mayonnaise and pastry cream, add yogurt to wafers, for filling pancakes, in sauces and salads, in cocktails.
- Buy calcium-enriched flakes and cereals for breakfast, drinks, they increase the calcium content in the daily diet.
- Choose foods that contain calcium, low-fat or low in fat. This does not reduce the level of calcium, but it helps to avoid typing, not needed extra pounds.
You need to get rid of bad habits, like drinking alcohol, smoking. Love of coffee, it's all from a lack of calcium. Also, the deficit of ultraviolet light will affect the absorption of calcium, will have to appear more often on the street. All this will be an occasion to reconsider the image of your life.
Lack of calcium such a problem is solved in a complex manner. It is necessary not only to eat calcium in tablets, but also to combine with physical exercises that will strengthen the skeleton. The right way of life and approach guarantee strong bones and health.
We reserve for the future
A pregnant woman, you need to drink 2 cups of kefir or milk a day, eat several pieces of cheese, 150 grams of cottage cheese. Then in the body you will create a "calcium reserve", such an indispensable 30 grams, which will be needed for the baby, in the last three months before his birth, when he will grow.
In the diet include vegetables, (especially beets, beans), fresh fruit. Nuts, rye bread, brynza, sour-milk products. Traditional medicine advises mothers to take the shell of a boiled egg, the inner film must be removed. Ignite the shell in a frying pan, and then grind it in a mortar, or grind it in a coffee grinder. Add this powder to the food, swallow it and wash it down with clean water. At the tip of a teaspoon you need to take this powder and eat it 2 or 3 times a day. It contains 35 or 38% calcium, from the egg shell calcium is absorbed well.
Now we know how to make up for the lack of calcium in a pregnant woman. Knowing what foods you need to use to make up for a deficiency in the body of calcium, you can prepare for the birth of a healthy child, and also improve your health.