Calcium

What is the role of calcium?

It is required for the formation of a baby's bones and teeth.  Vitamin D is used to absorb the calcium into the body, therefore this is required in conjunction with the calcium. A secondary yet essential role of calcium is to assist in the production of fluids within the lymphatic system.

What are the recommended daily intake levels?

In most countries, the RDA is between 0.8 and 1.3 grams per day.  During a pregnancy, this should rise to about 1.5 grams per day.  Doctor's advice should be sought before taking any nutritional supplements.

Which foods are a good source of calcium?

Calcium is found in dairy products primarily and some mineral water, however alternative sources are available for those with an intolerance to lactose or allergies to dairy products.

Fruits and juice: Fortified orange juice.

Vegetables: Broccoli, kale (seaweed), dandelion greens, okra, cabbage.

Pulses, cereals & nuts: Almonds, beans, soya milk, sesame.

Animal products: Milk, cheese, yoghurt.

Magnesium

What is the role of magnesium?

Magnesium is required for cell multiplication in a growing foetus and is an essential element of life chemistry in keeping a balanced neuromuscular system.

What are the recommended daily intake levels?

In general, the RDA is between 200 and 300 mg per day.  During a pregnancy, this should rise to about 50%.  Doctor's advice should be sought before taking any nutritional supplements.  An upper limit, depending on weight and height, is often quoted to avoid diarrhoea.

Which foods are a good source of magnesium?

Fruits and juice: Bananas.

Vegetables: Chocolate, cocoa powder.

Pulses, cereals & nuts: Breakfast cereals, rice (complete), flour (whole wheat), wheat germ, almonds, walnuts, hazelnuts, spinach & other green vegetables, peanut butter, brazil nuts, sesame seeds, table salt, pistachios.

Animal products: Milk.

ALSO IN THIS CHAPTER:  

1. Folic Acid - A detailed look at this B vitamin that is vital for a healthy pregnancy along with a detailed listing of food sources rich in this substance.

2a. Minerals and Trace Elements (Calcium & Magnesium) - A roundup of minerals and trace elements that play an important role in a pregnancy.

2b. Minerals and Trace Elements (Iron, Manganese & Zinc) - A roundup of minerals and trace elements that play an important role in a pregnancy.

3. Vitamins - A guide to how various vitamins are used during a pregnancy with a guide to which foods are good sources of these vitamins.

4. Nutrients - An overview of proteins, carbohydrates and fats, explaining the role of each and which foods they can be found in.

5. Foods to avoid - What should be avoided when pregnant.  An explanation of risky things to take into the body and share with baby during pregnancy.