What food do pregnant women eat to supplement calcium? Pregnant women should pay great attention to calcium supplementation in the process of pregnancy, because they should absorb it not only by themselves, but also by their own children, but many people don't know what foods can be supplemented with calcium in daily life. Let's share what foods pregnant women eat to supplement calcium. Let's take a look.
What food do pregnant women eat to supplement calcium 1
What food do pregnant women eat to supplement calcium?
1, bean products
Soybean is a high-protein food, which contains a very high amount of calcium. Therefore, pregnant mothers must eat more tofu, soybean milk and other bean products if they want to supplement calcium. However, when eating tofu, you must not eat it with other vegetables, otherwise it will hinder the body's absorption of calcium.
2. Nuts
Nuts also contain calcium necessary for human body, and they can also absorb unsaturated fatty acids which are extremely beneficial to human body while supplementing calcium, so that you can enjoy glittering and translucent skin while supplementing calcium.
3. Milk
For pregnant women, milk is absolutely indispensable, and it is also the best food to supplement calcium. In half a catty of milk, it contains 300 mg of calcium, as well as a variety of minerals, vitamins and amino acids, which can promote the absorption and digestion of calcium. Therefore, milk is the most important food for calcium supplementation.
4. Seafood
Almost all seafood is rich in calcium, among which kelp and shrimp skin are the foods with the highest calcium content. Cooking kelp with meat or cold salad after cooking not only tastes delicious, but also contains more calcium. Eating 25g a day can supplement calcium by 300mg. The calcium content in shrimp skin is even more abundant. 25g of shrimp skin contains 500mg of calcium, so you might as well make soup or stuffing with shrimp skin to supplement calcium.
5. Animal bones
In animal bones, 80% is calcium, but it is difficult for pregnant women to absorb it because it does not dissolve in water. Therefore, before making soup, you must break these bones, add some vinegar and simmer with low fire. Then put some green vegetables and make soup, which can play a good role in supplementing calcium.
What food do pregnant women eat to supplement calcium 2
What can pregnant women eat to supplement calcium?
First, green leafy vegetables.
Expectant mothers should not think that green vegetables are a very common food and have no nutrition. In fact, green leafy vegetables are very rich in nutrients and have very high nutritional value! Green leafy vegetables are also very functional. They not only contain a lot of magnesium and potassium, but also are rich in calcium. Besides these nutrients, they also have a function, that is, they can help maintain the acid-base balance in the bodies of expectant mothers and play a good role in balancing the loss of calcium.
The sources of green leafy vegetables are also very rich, such as: Chinese cabbage, Chinese kale, small rapeseed and other green leafy vegetables, which are very good choices for calcium supplementation, and green leafy vegetables also contain a kind of vitamin K, which is a very important element, and it is the formation factor of osteocalcin in our human body.
Second, meat and bone soup of livestock.
In fact, the meat stored by animals contains very high calcium content. In addition to high calcium content, it is also rich in vitamins, iron, phosphorus and other minerals, which are needed by our human body and fetus. There is also the fact that bone soup can supplement calcium, which has been well said since it was free. Those liquid calcium is also the most beneficial to our human body, and bone soup is a very full liquid calcium, which is not only nutritious, but also very easy to be absorbed by our human body.
Meat and bone soup from animals are also very rich in our lives, such as pork and beef, which are very good choices. Eating some every day is not a problem for the daily intake of calcium. Besides meat and bone soup from animals, fish food is actually very good, and the calcium content of those foods is also very high.
Third, milk.
Milk is one of the best foods to supplement calcium, which is recognized by people, and milk is rich in calcium, high in white matter, iron, vitamins and other nutrients. It is not only a good nutritional product, but also suitable for pregnant women's food. In fact, milk has other good effects. Milk can be easily absorbed and digested by pregnant women, and it can also predict the occurrence of some diseases and play a certain therapeutic role.
There are also expectant mothers. In addition to the benefits mentioned above, milk also has a good effect on beauty and skin care. Drinking two cups a day can not only absorb nutrients, but also help pregnant women sleep quality.
Second, what calcium tablets do pregnant women eat to supplement calcium?
1, high calcium content
Generally, calcium supplements, health care products or drugs will be marked with calcium content, but there are still merchants who confuse them with calcium content. Both calcium carbonate and calcium gluconate contain calcium, but their calcium content is different. The former is as high as 40%, while the latter is only 9%. Therefore, pay special attention to the calcium content when purchasing.
2. Complete production information
When selecting calcium preparation, attention should be paid to the manufacturer, site, production date, shelf life, batch number, approval number and other details to avoid buying fake and inferior products.
3. Compound calcium preparation containing vitamin D.
Vitamin D can promote the absorption of calcium. For pregnant mothers who are inconvenient to bask in the sun in winter, it is suitable to choose some compound calcium preparations containing vitamin D, so that it is not necessary to take vitamin D and cod liver oil separately, and it is not easy to cause excessive intake of vitamin D.
4, suitable for their own type of calcium tablets
Many manufacturers have advertised their high absorption rate of calcium tablets, even reaching 95%. In fact, the absorption rate of calcium preparations is roughly the same, for example, calcium carbonate is 39%, calcium lactate is 32%, and calcium gluconate is 27%.
How much calcium do pregnant women need?
Calcium in early pregnancy: 800 mg/day
The first trimester is the period of cell division and organ initial development, and the calcium demand of pregnant mothers is the same as that of ordinary adults. Drinking 250 ml of fresh milk or yogurt every day can provide 250 mg of calcium. Together with the calcium provided by other foods and getting more sunshine, it can generally meet the daily calcium demand of the body. No extra calcium supplement is needed.
Calcium in the second trimester: 1000 mg/day
During the rapid growth period of the baby, the intake increased. Drink 500 ml of milk or yogurt every day. For pregnant mothers who are not used to drinking milk, they can supplement about 500 mg of calcium tablets every day, and then eat some foods rich in calcium such as dried shrimps, yuba, soybeans and green leafy vegetables, which can generally reach the standard. At the same time, do some outdoor sports, enjoy sunbathing and promote the body's absorption of calcium.
Calcium in the third trimester:1200mg/day
As the baby continues to grow up, the demand for calcium increases further. Drink 500 ml of milk or yogurt every day, supplement 500 mg of calcium tablets, and eat some foods rich in calcium to achieve the required calcium. Of course, don't forget the daily sunshine, which is generally not less than 1 hour in winter and about half an hour in summer, and try to avoid the sunshine with the strongest ultraviolet rays from 10 am to 3 pm.
Fourth, the recommendation of calcium supplementation recipes for pregnant women
1, Italian cheese salad
Recipe ingredients: cheese, tomatoes, green lemons, apple vinegar, basil, olive oil, chopped black pepper and salt.
Production method:
(1) Slice the cheese;
(2) Wash and dry tomatoes and cut them into pieces;
(3) Chopping the nine-story tower, adding proper amount of olive oil, salt, chopped black pepper and green lemon juice, and uniformly pumping to become seasoning;
(4) Place the cheese, tomatoes and nine-story towers in a staggered way and pour the adjusted seasoning.
Health tips:
(1) The best cheese is mozzarella cheese, which is made of buffalo milk, with delicate milk flavor and rich nutrition, ready to eat when opened, and can be sold at the refrigerated counter imported from general supermarkets;
(2) It is best to choose fresh, sweet and juicy persimmon varieties;
(3) Tower, also called basil and perilla, is a kind of western food seasoning with special fragrance;
(4) The ground pepper is the best, and Chinese black pepper should not be used instead.
2, citrus fresh milk
Recipe ingredients: fresh milk 100 ml, citrus 1 piece.
Production method:
(1) Cut the orange peel and pulp into pieces together;
(2) Put the crushed citrus into fresh milk, add appropriate amount of white sugar and mix well;
(3) Pour the fresh citrus milk into the ice cube. Freeze in the refrigerator and take it out when eating.
Health tip: Fresh milk is rich in calcium, which is the best choice for calcium supplementation during pregnancy. This citrus fresh milk is suitable for cold drinks for pregnant women in the second trimester.
3, cereal milk soup
Recipe ingredients: 50 grams of uncooked cereal and 200 ml of milk.
Production method:
(1) Put the cereal in a cup with a lid, pour in a proper amount of boiling water, cover and stew for 5 minutes;
(2) Add 200ml of hot milk when drinking. When soaking cereal, you can also add a tablespoon of fried and broken black sesame seeds.
Health tip: cereal has the highest calcium content in the staple food. Drinking it with milk and black sesame seeds can play a good role in supplementing calcium. Eat plenty of breakfast, sesame paste with high calcium content, salted eggs, whole wheat bread, etc., and often change the mix.