Vitamin D with Calcium
Calcium is needed for the formation of strong teeth, bones, nerves, muscles, and heart. Calcium may diminish fetal exposure to lead, and it may help pregnant women avoid pregnancy induced hypertension (PIH) and lessen the possibility of complications during pregnancy. Your blood provides the calcium that your baby requires. Calcium that is not used is stored away in your bones to get the body prepared for the big job of breastfeeding.
It is suggested that pregnant women should consume about 1000 mg of calcium every day, and pregnant teens require 1300 mg per day, as noted by the Mayo Clinic. Foods with a lot of calcium include dark leafy greens, legumes, seeds, nuts, and milk products. Also, simply drinking two cups of milk per day will meet the calcium requirements during pregnancy. Calcium is best absorbed when vitamin D is present, while some vegetables like rhubarb, spinach, and chard can hinder the absorption of calcium. Stress may also reduce the absorption of calcium, so find ways to reduce stress. Try some light swimming, yoga, and get an occasional massage.
If you are unable to drink cow’s milk, there are many other kinds of milk that are calcium fortified with vitamin D such as rice milk, goat’s milk, soy milk, and orange juice fortified with calcium and vitamin D. Look for beverages that have vitamin D and calcium already in them. Optimal food sources of vitamin D include things like yogurt, egg yolk, salmon, and most milk products. The most natural source of vitamin D is the sun, of course. When your body is exposed to the sun, your body then creates vitamin D. For those living in northern climates, the sun may be hard to come by, so it’s imperative to supplement with a prenatal vitamin or consume foods with these nutrients.