Let’s talk about calcium and vitamin D
Calcium is the main mineral of bones and teeth. Therefore, the task of the mother is to provide the child with building material. But in the absence of vitamin D, calcium is poorly absorbed, so you need them both [1].
Vitamin D is produced in the skin by exposure to sunlight — very little comes from food. The main food sources are fatty fish like salmon, mackerel, and flounder. Unfortunately, these fish should be avoided during pregnancy due to the mercury content, which is dangerous for baby [1]. So to up your vitamin D intake you will most likely have to take supplements [2], especially if the second half of your pregnancy occurs in the autumn-winter season. Indeed, a deficiency of vitamin D and calcium, as shown by some studies [2, 3], is one of the significant factors in the development of preeclampsia (a serious complication of pregnancy).
Calcium is available to most of us without much change in diet. Two to three cups of milk per day fully satisfy you and your baby’s calcium needs [4].
If you do not regularly eat dairy, you can also get calcium from the following foods [1, 4]:
fish, especially salmon, sardines or anchovies;
tofu;
white cabbage;
broccoli;
turnip;
chia seeds.
Salt and caffeine can enhance the excretion of calcium from the body [4]. Therefore, in the second half of pregnancy, when the circulatory system is formed, and the strengthening of the bones is in full swing, it is desirable to reduce the use of salt and increase milk. To compensate for the loss of calcium due to caffeine, just add milk to your tea or coffee [4].
