Calcium is an important mineral, especially for pregnant women. In North America, we often think calcium is synonymous with dairy. We’re encouraged to drink 3-4 glasses of milk each day during pregnancy to get our needed amounts. However, if you are someone who is sensitive to dairy, this recommendation may leave you feeling not only unwell but also unsure of what you need to eat to meet the daily recommendations. And as any woman who is or has been pregnant knows, the last thing you need is one more thing to be unsure about!
Calcium is used to build all those little baby bones you are creating, as well as to support your own body, and there is also evidence that calcium plays a role in preventing high blood pressure and pre-eclampsia. For these reasons, it is vital to consume enough calcium during pregnancy, and it’s recommended that pregnant women have 1000mg each day.
Here are some of the many non-dairy sources of calcium that you can begin to incorporate into your diet today.
Chia Seeds
Just two tablespoons of these tiny seeds provide 179 mg of calcium. They are also an excellent source of fibre, which helps to keep the pregnancy constipation at bay; just make sure to drink an adequate amount of water as these seeds can absorb plenty! Top your salads with a few spoonfuls, or use them as a thickener in soups and smoothies. They also make an excellent base for puddings.
Dark Leafy Greens
Collard greens, kale, and bok choy are just some of the dark leafy greens that boast high levels of calcium. Enjoy them steamed, in a stir fry, used as wraps, or even blended into smoothies. One of my favourite ways to get more greens into my diet is to blend them with plenty of basil, olive oil, and garlic to make a simple pesto.
Almonds
One cup of these versatile nuts provide you with 385 mg of calcium. Whole almonds make a perfect portable snack on their own, almond butter is a delicious pairing to sliced apples, and almond “milk” is a great addition to smoothies. Almond “milk” can easily be made at home by blending together 1 cup of almonds which have been soaked in water overnight and rinsed well, with 3 cups of water, then strained through cheesecloth or a nut milk bag which can be found at most health food stores.
Sesame Seeds
Another seed source of calcium; sesame seeds can either be enjoyed whole, or as tahini, which is a sesame seed paste. Sesame seeds provide a nice crunch when sprinkled on steamed vegetables and tahini is a key ingredient in most hummus recipes and is also delicious sweetened with honey and used as a dip for fruit.
Eating a magnesium rich food together with a calcium rich food helps the calcium to be better absorbed and used in the body. I can’t think of a more delicious source of magnesium than raw cacao powder. Every day during my second pregnancy, I enjoyed this super simple chocolate “milkshake” which is a great source of calcium and magnesium and made a deliciously sweet treat. I hope you enjoy it too!
Chocolate Almond-Milk Shake
Serves 1
1.5 cups almond milk
1 Tbsp chia seeds
1 Tbsp hemp seeds
2 Tbsps cacao powder (more or less depending on taste)
1 frozen banana (for that milkshake consistency)
Add all ingredients to a blender and blend until smooth.
Chelsey Prince, RHN
Chelsey is a Registered Holistic Nutritionist, and Culinary Nutrition Expert at Life Therapies in Ottawa. Chelsey helps clients to discover which foods work best for their bodies and how to incorporate them into their diets. She provides practical recipes, meal plans, and plenty of support as she teaches her clients to eat real, whole foods.
As a mom to two little guys under 3, she is passionate about working with women who are preparing for pregnancy, are pregnant, or post-natal. She has seen first hand the difference good nutrition can have over the course of a pregnancy and beyond, and she loves to share what she has learned.
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