Pregnancy
Calcium Requirements during Pregnancy
1000-1500 mg calcium per day
 Pregnancy brings about a whole new level of wonderful and amazing changes to a woman’s body, each with its own challenges. Extra attention and care in looking after yourself and your baby means eating healthy foods, participating in gentle exercise, avoiding tobacco and alcohol, and getting plenty of rest.
The Pregnancy Diet
During the very early stages of pregnancy, and even before getting pregnant there are several key nutrients that play a critical role in the health of your future baby. Some of the most important nutrients during pregnancy include:
Folic acid:
Folic acid helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. A lack of folic acid increases the risk of pre-term delivery, low birth weight, and poor fetal growth.
Pregnancy Folic Acid Needs: 600 mcg per day
Folic Acid Sources: fortified cereals, lentils, leafy green vegetables, beans, peas and orange juice.
Calcium: Calcium plays an important role for pregnant women because your bones are not only supporting you, but also the added weight of your growing fetus. More importantly, calcium is the main component of your growing baby’s tiny bones. Because your baby's calcium demands are high, you should be especially careful about meeting your daily calcium needs to prevent a loss of calcium from your own bones. If your unborn baby isn’t getting the calcium it needs, he/she will pull it from your bones to fulfill those needs. The same is true during breastfeeding - you must get ample calcium, or your own bones could suffer.
Pregnancy Calcium Needs: 1000-1500 mg (varies according to age) per day
Calcium Sources: dairy foods, salmon, baked beans, broccoli, fortified chocolate, fortified juices, and calcium supplements.
Protein:
Protein is important for your baby’s growth, especially during the second and third trimesters. It can also help repair your cells as your body continues to change.
Pregnancy Protein Needs: varies based on recommended calorie intake, discuss with your nutritionist or doctor.
Protein Sources: lean meat (fish, poultry, pork and beef), eggs, dried beans, nuts, tofu, and cheese.
Iron:
Your body’s need for iron during pregnancy nearly doubles due to your blood volume expanding. Iron creates hemoglobin, a protein in your red blood cells that carries oxygen to your tissues. Lack of iron can lead to fatigue, infection, preterm delivery, and low birth weight. Absorbing iron into your body can be improved by consuming foods and beverages high in vitamin C along with your iron source. Citrus foods and juices, strawberries, cantaloupe, tomatoes and tomato juice are all high in Vitamin C.
Pregnancy Iron Needs: 27 mg per day
Iron
Sources: lean red meat, poultry, fish, nuts, dried fruit, fortified cereals, tofu, and spinach.
Omega-3 Fatty Acids:
Studies indicate that the omega-3 fatty acid, DHA, is important for a baby’s brain and eye development. In addition, the fatty acid has been associated with decreased risk of postpartum depression in mothers who consumed the nutrient during pregnancy.
Pregnancy DHA Recommendations: 300 mg per day
DHA Sources: while fatty fish is the best natural source of DHA, fish could potentially contain mercury; therefore, fish oil supplements and fortified foods may be the safest choice.
*All pregnant women should seek the advice of a health care professional, preferably a registered dietitian, in planning their dietary needs during pregnancy. In addition, pregnant women should be taking a prenatal vitamin under the supervision of a physician.
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Chocolate During Pregnancy?
Researchers from a small study of 300 women in Finland believe there is a possibility that chocolate consumption and baby behavior may be linked. According to their findings regular chocolate consumption during pregnancy resulted in happier babies.
(Source). If you love chocolate, remember moderation is still important when it comes to chocolate’s health benefits. Plus, pregnant women really need to make every calorie count. Adora Calcium is a possible solution since each chocolate disk also includes much-needed calcium and vitamin D.
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A Pregnancy Problem - Preeclampsia
Preeclampsia (also know as toxemia or pregnancy-induced hypertension) is a pregnancy-related blood circulation problem that causes high blood pressure and affects the mother's kidneys, liver, brain, and placenta. Symptoms include swelling, weight gain greater than one pound per day, high blood pressure, persistent headache, vision problems, pain in the upper right abdomen, and excess protein in the urine after 20 weeks of pregnancy. Its cause is unknown.
Preeclampsia affects one in seven pregnant women around the world, although in the U.S. it is usually mild. But, left untreated, it can lead to serious, even deadly complications for you and your unborn baby. Some research shows that calcium deficiencies can lead to preeclampsia and the risk of preeclampsia is between 45% and 74% lower for women who received calcium supplementation. (Source)
For more information:
Visit the Pregnancy Resources section of our Links & Information page.
Visit Pregnancy & Childbirth from About.com’s pregnancy guru, Robin Elise Weiss, LCCE. The site covers pregnancy from all angles and even has a daily e-newsletter with tips.
FitPregnancy.com is also a great resource for health conscious pregnant women.
Review research findings from WebMD.com Calcium
Supplements Help Babies' Bones in Calcium
Deficient Women
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