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AS YOU EAT, SO YOUR BABY GROWS
A Guide to Nutrition in Pregnancy
by Nikki Goldbeck, CDN
Calcium: What You Should Know
Calcium is best known as the structural component of bones and teeth.
Although 99% of the calcium in the body is found in the bones, this
calcium acts as a reservoir for the small but crucial amounts of
calcium used for other purposes. Calcium plays an essential role in
muscle contraction (including heartbeats), nerve transmissions, blood
clotting, and maintaining the acid-alkaline balance of blood. In
fact, these functions are so important that if dietary calcium is
insufficient, blood levels are maintained at the expense of bones.
That is, if necessary, the mineral is taken from bones to restore
blood calcium to ideal levels.
Osteoporosis is the disease most commonly associated with calcium.
Calcium may also be influential in regulating blood pressure,
reducing PMS, and lowering colon cancer risk.
Recommended Daily Calcium Intakes
Up to 6 months, 400 mg.
6 months to 4 years, 600 mg.
4 to 8 years, 800 mg.
9 to 18 years, 1,300 mg.
19 to 50 years, 1,000 mg.
51 years and over, 1,200 mg.
pregnant and nursing women, 1000 (1,300 if under 18)
Some food sources of calcium are more efficiently used by the body.
Conversely, there are a variety of conditions that favor or lower
calcium utilization. Thus, depending on overall diet and lifestyle
factors, individual calcium needs can vary from these
recommendations. Note that high calcium intake can interfere with the
absorption of other nutrients. People who take calcium in supplement
form are advised to also supplement their diets with at least 15 mg.
of zinc.
Factors that can interfere with calcium absorption and retention
Lactose intolerance
Excessive animal protein
Excessive alcohol
Excessive caffeine
Cigarette smoking
Sedentary lifestyle
Drug interactions
Birth control pills
Exercise-induced amenorrhea
Aluminum-based antacids
Inadequate stomach acid
Lack of vitamin D
Inadequate vitamin K
Excess phosphorus
Excessive fiber in diet
Excessive fats in diet
Oxalic acid from certain vegetables, fruit and cocoa beans
Inadequate amounts of the minerals magnesium, manganese, copper,
zinc, boron, silicon
Food Sources of Calcium
Note: To determine how much calcium there is from a food label,
multiply the percent calcium by 10 for the number of milligrams per
specified serving; i.e. 25% DV (daily value) calcium = 250 mg.
|
Food |
Amount |
Calcium Value (mg) |
|
Cow’s milk |
1 cup |
290 |
|
Fortified soy milk |
1 cup |
200-300 |
|
Yogurt, nonfat |
1 cup |
350-450 |
|
Yogurt, whole milk |
1 cup |
300 |
|
YoChee, nonfat |
½ cup |
235 |
|
Cottage cheese |
½ cup |
60 |
|
Ricotta cheese |
½ cup |
330 |
|
Cheese, natural, i.e. cheddar, Swiss, mozzarella |
1 ounce |
200 |
|
Parmesan cheese, grated |
1 tablespoon |
80 |
|
Feta cheese |
1 ounce |
140 |
|
Ice Cream |
½ cup |
160 |
|
Tofu (with calcium coagulant) |
4 ounces, firm |
230 |
|
Soy nuts (roasted soybeans) |
½ cup |
230 |
|
Soybeans (dried, cooked) |
1 cup |
175 |
|
Soybeans (fresh green, edamame) |
1 cup |
260 |
|
Tempeh |
4 ounces |
100 |
|
Almonds |
½ cup |
190 |
|
Almond butter |
2 tablespoons |
85 |
|
Brazil nuts |
½ cup |
140 |
|
Pistachio nuts, shelled |
½ cup |
85 |
|
Sunflower seeds |
½ cup |
45 |
|
Tahini |
¼ cup |
256 |
|
White beans (navy, northern) |
1 cup |
120 |
|
Black beans |
1 cup |
100 |
|
Chickpeas, pinto beans |
1 cup |
80 |
|
Salmon, sockeye, with bone |
½ cup |
180 |
|
Sardines canned with bone |
2 ounces drained weight |
215 |
|
Mackerel canned with bone |
½ cup |
230 |
|
Broccoli |
1 cup cooked |
85 |
|
Spinach |
1 cup raw |
55 |
|
Spinach |
1 cup cooked |
245 |
|
Kale |
1 cup cooked |
95 |
|
Bok choy |
1 cup cooked |
160 |
|
Beet greens |
1 cup cooked |
165 |
|
Mustard greens |
1 cup cooked |
150 |
|
Swiss chard |
1 cup cooked |
100 |
|
Collard greens |
1 cup cooked |
226 |
|
Seaweed: nori, kelp, arame, wakame, hijiki |
¼ cup |
35 |
|
Orange squash, acorn/butternut |
½ cup |
45 |
|
Corn Tortillas |
3 |
120 |
|
Dried figs |
3 |
80 |
|
Dark molasses |
1 tablespoon |
100 |
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