New Mothers Should Not Miss Out on Calcium Supplementation After Childbirth
Calcium is an essential mineral that plays a crucial role in the development and maintenance of bones and teeth. It also aids in nerve and muscle function, blood clotting, and hormone regulation. During pregnancy and breastfeeding, women's calcium needs increase to support the growth and development of their baby. After childbirth, it is important for new mothers to continue supplementing with calcium to replenish their own stores and ensure the optimal health of their baby.
6 Calcium-Supplementing Foods for New Mothers
Here are six calcium-rich foods that new mothers should include in their diet to meet their increased calcium requirements:
1. Dairy Products
Dairy products are an excellent source of calcium. One cup of milk contains about 300mg of calcium, while one cup of yogurt contains about 400mg. Other dairy products, such as cheese and cottage cheese, are also good sources of calcium. New mothers should aim to consume two to three servings of dairy products per day.
2. Leafy Green Vegetables
Leafy green vegetables, such as spinach, kale, and collard greens, are packed with calcium. One cup of cooked spinach contains about 220mg of calcium, while one cup of cooked kale contains about 250mg. New mothers should aim to eat one to two servings of leafy green vegetables per day.
3. Beans and Lentils
Beans and lentils are good sources of calcium and other nutrients, such as protein, fiber, and iron. One cup of cooked beans contains about 150mg of calcium, while one cup of cooked lentils contains about 180mg. New mothers should aim to eat one to two servings of beans or lentils per week.
4. Almonds and Other Nuts
Almonds and other nuts, such as cashews, walnuts, and Brazil nuts, are good sources of calcium and other nutrients, such as healthy fats, protein, and fiber. One ounce of almonds contains about 80mg of calcium, while one ounce of cashews contains about 50mg. New mothers should aim to eat one to two handfuls of almonds or other nuts per day.
5. Seeds
Seeds, such as chia seeds, flax seeds, and sesame seeds, are good sources of calcium and other nutrients, such as omega-3 fatty acids, fiber, and antioxidants. One tablespoon of chia seeds contains about 120mg of calcium, while one tablespoon of flax seeds contains about 80mg. New mothers should aim to eat one to two tablespoons of seeds per day.
6. Calcium-Supplemented Foods
Some foods, such as orange juice, cereals, and bread, are fortified with calcium. New mothers can choose calcium-supplemented foods to increase their calcium intake. It is important to read food labels carefully to choose foods that are fortified with calcium carbonate or calcium citrate, which are the most easily absorbed forms of calcium.
In addition to these foods, new mothers may also need to take a calcium supplement. Calcium supplements are available in various forms, such as tablets, capsules, and chewables. New mothers should talk to their doctor about the best type and dose of calcium supplement for them.
New mothers should aim to consume 1,000 mg of calcium per day. This amount may be higher for women who are breastfeeding or have certain medical conditions.
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