Calcium is vital for bone health and growth, especially during pregnancy when the fetus is quickly growing and forming its skeleton. Calcium-rich foods for pregnant bone health and development include:
Dairy: Milk, yogurt, and cheese are calcium-rich. Select low-fat or fat-free variants to reduce saturated fat. Greek yogurt has more calcium than regular yogurt.
Kale, collard greens, spinach, and Swiss chard are calcium-rich leafy greens. Other minerals like vitamin K, which is good for bones, are in these vegetables.
Fortified Foods: Almond, soy, and oat milk, orange juice, and breakfast cereals are calcium-fortified. Check nutrition labels for calcium and other nutrient fortification.
Tofu: Calcium-sulfate-rich soybean tofu is a strong source of calcium. Tofu in soups, salads, and stir-fries adds calcium.
Salmon and sardines with soft, edible bones are calcium-rich canned fish. These bones provide easily absorbed calcium.
Fortified Soy Products: Tofu, soy milk, and tempeh contain calcium. Choose fortified items with low added sugars and saturated fats.
Add these calcium-rich foods to meals and snacks to help pregnant women achieve their calcium needs and promote the mother and baby's bone and tooth growth.
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