Pregnancy is a beautiful experience in which a woman has to take care of herself for the nourishment and growth of her baby. Iron and Calcium are very important nutrients for everyone but they are especially important for a mom-to-be.
In this article, we’ll understand the importance of iron and calcium for pregnant women, amount of iron and calcium needed by them, some iron and calcium-rich foods, and about the best gynaecologist in Chandigarh.
1. Importance of Iron and Calcium in Pregnancy
2. How much Iron and Calcium is required in Pregnancy?
3. Foods rich in Iron for Pregnant Women
4. Food rich in Calcium for Pregnant Women
5. Is Calcium and Iron from Food enough for Pregnant Women?
6. Best Gynaecologist in Chandigarh
Importance of Iron and Calcium in Pregnancy
Iron helps in the formation of haemoglobin which is present in the blood and carries oxygen to all parts of the body. In pregnancy, the baby needs oxygen-rich blood too and so the mother-to-be requires double the amount of iron. Deficiency of iron can lead to anaemia which can further lead to complications such a pre-mature birth, postpartum depression, etc.
Calcium is also equally important in pregnancy. It helps in the development of bones and teeth of the baby along with strengthening the mother’s body. If the calcium intake is not enough, the baby will extract calcium from the mother’s body and this deficiency may lead to osteoporosis in the mother.
How much Iron and Calcium is required in Pregnancy?
The prescribed daily requirement of iron for pregnant women is 27 milligrams. The daily requirement of Calcium for teenage mothers is 1300 milligrams, and 1000 milligrams is required by women older than 19.
Foods rich in Iron for Pregnant Women
Some of the best sources of iron are green leafy vegetables, fish, poultry, lean red meat and fortified breakfast cereals among other food sources. The iron content of some foods is given below:
- 100 grams boiled spinach- 3 mg
- 88.5 grams kidney beans- 2 mg
- 100 grams shellfish- 3 mg
- 198 grams cooked lentils- 6.6 mg
- 100 grams red meat- 2.7 mg
- 28 grams pumpkin seeds- 2.5 mg
- 185 grams cooked quinoa- 2.8 mg
- 156 grams broccoli- 1 mg
- 126 grams tofu- 3.4 mg
- 28 grams dark chocolate- 3.4 mg
Food rich in Calcium for Pregnant Women
The best source of calcium is milk and milk products. A glass of milk takes care of one-third of the daily calcium requirement. The calcium content of some of the dairy products is given below:
- 226 grams plain low-fat yoghurt: 415 mg
- 42 grams part-skim mozzarella: 333 mg
- 42 grams Cheddar cheese: 307 mg
- 236 ml Skim milk: 299 mg
- 236 ml Low-fat buttermilk: 284 mg
- 1 cup Cottage cheese: 187 mg
The calcium content of some of the dairy-free foods is given below:
- 1 cup calcium-fortified orange juice: 349 mg
- 236 ml calcium-fortified soymilk: 299 mg
- 1.5 cup Tofu: 253 mg
- 85 grams Canned salmon: 181 mg
- 30 grams Chia seeds: 179 mg
- 1.5 cup Broccoli: 21 mg
- 90 grams Spinach- 123 mg
However, calcium may sometimes interfere with the absorption of iron in the body. Therefore if possible, both these nutrients should be consumed at different times of the day.
Is Calcium and Iron from Food enough for Pregnant Women?
Sometimes food may not be enough for the entire nutritional requirement of pregnant women. In such cases, gynaecologists prescribe prenatal vitamins and a few supplements to fulfil the requirement. However excessive intake of supplements may cause unpleasant side-effects such as gas and constipation.
The requirement of supplements depends on each individual and therefore a gynaecologist should be consulted for guidance. Along with this, it is also important to ask the doctor what all you can eat and what all you should avoid depending on your case.
Book an appointment with the best gynaecology hospital in Chandigarh here: https://healinghospital.co.in/gynecology/
Best Gynaecologist in Chandigarh
Healing Hospital houses some of the best gynaecologists in Chandigarh. What makes us the best gynaecology hospital in the Tricity is our team of well-qualified and experienced doctors, caring and understanding staff, best-in-class infrastructure and 24×7 emergency services, among many other features.
We understand that when it comes to pregnancy, one cannot take any chances and wants just the best to take care of them and their baby. Healing Hospital provides all the gynaecological services including birthing, prenatal care, NICU, postpartum care, breast care, obstetrics-gynaecology, women health rehabilitation, etc.
Here is what our patients have to say about their experience with us: https://healinghospital.co.in/