If you think that you need to consume lots of nutrients only during pregnancy, then you are wrong. Women have to take special care of their diet even while breastfeeding after the birth of the child. Calcium is very important for the development of the bones of the child in the womb and after birth the child gets this nutrient from the mother's milk.
What should breastfeeding mothers eat to increase the amount of calcium in their breast milk? In this article, we are telling you about some foods that can supply calcium to the milk of breastfeeding mothers.
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Why do we need calcium?
children's health According to the , calcium helps build strong bones and teeth and plays an important role in helping the muscles and nervous systems function properly. Pregnant and breastfeeding women should get 1,000 milligrams of calcium daily. Healthy sources of calcium include low-fat dairy products, calcium-fortified orange juice and milk alternatives, cereals and kale.
What to eat for calcium?
Mayo Clinic According to the , good sources of calcium include dairy products and dark green vegetables. Other options include calcium-enriched and fortified products, such as juices, cereals, soy milk, soy yogurt and tofu.
can eat ragi
Ragi is a rich source of calcium. You can make and eat ragi porridge, ragi dosa and ragi pancakes. To increase calcium absorption from it, use sprouted ragi powder as sprouting reduces phytates. These interfere with calcium absorption.
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Eat millet
Millets are rich in calcium. You can eat millet dosa, millet rabdi, millet roti. To get maximum calcium from millets, ferment millets before cooking so that phytates that hinder calcium absorption are destroyed.
Photo Credit: Freepik
What to do to get more calcium from food?
Vitamin D is important for calcium absorption so get enough sunlight. Avoid eating too much salt. Calcium is excreted by the kidneys in the urine along with excess sodium. Avoid drinking too much tea and coffee. The caffeine in tea and coffee causes large amounts of calcium excretion. If you are taking calcium supplements take it 2 hours before or after meals for adequate absorption. Avoid taking medication for acidity. Use fennel, celery and asafoetida in your meals to aid digestion and avoid acidity.
Photo Courtesy: Pexels
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