Calcium-Rich Foods to Support Baby's Bones

Calcium is essential for building your baby's bones, teeth, heart, muscles, and nerves. During pregnancy, your baby draws calcium from your bloodstream, and if your dietary intake is insufficient, your body will pull calcium from your own bones to meet the baby's needs. This can weaken your skeletal system and increase your risk of osteoporosis later in life.

Pregnant women need approximately 1,000 milligrams of calcium daily. Most Indian women consume only 400 to 600 milligrams through their regular diet, making it important to consciously increase calcium-rich food intake. The third trimester is especially demanding as your baby's skeleton undergoes rapid mineralisation.

Dairy products remain the most efficient sources of calcium because they are well absorbed by the body. A single glass of milk (250 ml) provides about 300 milligrams of calcium. Curd (dahi), widely consumed across Visakhapatnam, is equally rich in calcium and also provides beneficial probiotics that support digestion during pregnancy.

Paneer (cottage cheese) is an excellent calcium source for vegetarians, offering approximately 200 milligrams per 100 grams. Buttermilk (chaas) is a refreshing, low-fat option that is particularly suitable for the warm coastal climate of Visakhapatnam. Including two to three servings of dairy products daily can help you meet a significant portion of your calcium requirement.

For women who are lactose intolerant or prefer plant-based options, several non-dairy foods provide meaningful calcium. Ragi (finger millet) is one of the richest plant-based calcium sources, containing about 344 milligrams per 100 grams. Ragi porridge, ragi dosa, and ragi mudde are traditional preparations common in South India that make excellent pregnancy foods.

Sesame seeds (til) contain approximately 975 milligrams of calcium per 100 grams and can be added to chutneys, laddoos, or sprinkled over dishes. Leafy greens like amaranth, drumstick leaves (moringa), and curry leaves also provide calcium along with iron and folate. Small dried fish eaten whole with bones, commonly available in Visakhapatnam, are another excellent source.

Tofu prepared with calcium sulphate, almonds, and figs (anjeer) also contribute to your daily calcium intake. Including a variety of these foods ensures consistent calcium supply even without dairy consumption.

Calcium absorption depends heavily on adequate vitamin D levels. Without sufficient vitamin D, your body absorbs only 10 to 15 per cent of dietary calcium, compared to 30 to 40 per cent with adequate vitamin D. Spending 15 to 20 minutes in morning sunlight is one of the most effective ways to maintain vitamin D levels naturally.

Food sources of vitamin D include egg yolks, fatty fish, and fortified milk. Many pregnant women in India are deficient in vitamin D despite the sunny climate, often due to limited sun exposure and indoor lifestyles. Your doctor at Heamac Healthcare may recommend a vitamin D supplement to ensure your calcium is being properly absorbed and utilised.

If dietary calcium intake is inadequate, your doctor may prescribe a calcium supplement, typically 500 milligrams once or twice daily. Calcium carbonate is best absorbed when taken with food, while calcium citrate can be taken on an empty stomach. It is important not to take calcium and iron supplements at the same time, as they interfere with each other's absorption.

Excessive calcium supplementation beyond 2,500 milligrams per day can cause kidney stones, constipation, and may impair absorption of other minerals like iron and zinc. Always follow the dosage prescribed by your healthcare provider and aim to get as much calcium as possible from whole foods rather than relying solely on supplements.