Posts Tagged ‘Calcium in pregnancy’
Calcium: What foods and in what quantities they contain?
December 11th, 2009 | 
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Important notes:
• The recommended daily intake is 1200mg calcium during pregnancy and lactation. In infants under 6 months: 400mg, and older than 6 months: 600mg. Children should eat 800mg of calcium per day.
• In preparing the table is taken into account foods rich in calcium.
• Of the foods that are not included it may not be good sources of calcium as well not have any information.
• The values are for cooked or raw as the predominant form of consumption.
• Of the more sources of calcium utilization by the body as are the dairy plants contain substances which hinder the absorption. So even if a plant has an equal or more calcium than milk product, the latter will always be more profitable.
• The desserts made with milk calcium will more or less depending on the amount of milk which bear on the preparation
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How much calcium per day is recommended to consume during pregnancy?
Calcium is a mineral widely distributed in foods. The problem during pregnancy and lactation requirement is the high biological situations they represent. Some organizations still differ on the recommendation of calcium during pregnancy on the grounds that even with smaller amounts of calcium are successful pregnancies. But we should remember that probably the effects of a low calcium intake is expected in the long term.
The best way to consume the amount of calcium you need is eating 3 servings of foods from the milk group (remember that this group does not include butter or cream).
When it comes to consuming milk does not necessarily refer to a glass of whole milk. When you cook any food that has milk for their preparation, without realizing you are consuming milk. Clear examples are the mashed potatoes, pudding or pancakes. Any other preparation you want to enrich with milk also going to provide an increased supply of calcium. If you like milk shakes are an excellent choice!
Other foods rich in calcium include yogurt and cultured milk, but certainly higher values are found in cheese, especially hard cheeses. The more mature the cheese more calcium.
A concept to consider is the amount of fat as these foods provide. Those with better calcium / fat are milk and nonfat yogurt, and on the other side of the spectrum are hard cheeses. If you’re not having problems with excessive weight gain do not worry too much and you have to eat hard cheeses podes.