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Calcium and Magnesium Needs for Pregnancy and PostpartumArticle Summary: As a nursing mom you need about 1200 milligrams of absorbable calcium per day. [link widoczny dla zalogowanych] Calcium is a mineral that the body uses for many things: during pregnancy it helps form baby's bones and teeth along with helping make breast milk, regulate [link widoczny dla zalogowanych] blood pressure, heartbeat, water balance in the cells and muscle contractions. There are many foods in addition to vitamin supplements which will help you increase your calcium.
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During pregnancy and lactation your body uses calcium that is stored in your bones to build your baby's skeletal system and help form breast milk. So not only does baby need calcium, but [link widoczny dla zalogowanych] you do too! If baby is taking stored calcium from your body during the nursing process, it makes sense to both take a calcium supplement and eat calcium rich foods. The bonuses for getting the right amount of calcium will mean stronger bones for you and helping you to avoid osteoporosis. There have been studies, which show that postpartum women getting sufficient calcium, more easily reclaim their pre-pregnancy weight.
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That you get half of your calcium from vitamin supplementation and half from food sources. Take calcium at night away from your other nutrients and eat a diet in calcium rich foods. Here is a list of calcium rich foods:
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Add vinegar or lemon juice when cooking dried beans or leafy greens. This aids in calcium availability and decreases gas formation.
Food Increased Calcium Intake
Kelp 1093
Swiss925
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Collard Greens250
Turnip 246
Barbados Molasses 245
Almonds 234
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Corn Tortilla 200
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Cooked Soybeans 150
Water Cress 151
Goat Milk 129
Dried Figs 126
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Dr. Dean Raffelock is the author of A Natural Guide to [link widoczny dla zalogowanych] Pregnancy and Postpartum Health, Avery- 2003. He has been in practice since 1977 and has a holistic practice in Boulder, CO. He has earned four board certifications (clinical nutrition, acupuncture, applied kinesiology, chiropractic) in the holistic arts. He is the president of Sound Formulations a company that formulates and manufactures science-based nutritional products for numerous companies. He is also the Vice President of Research and Development for Sound Formulas ( ) - a company dedicated to providing women health information and top tier nutritional supplements.
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