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Healthy diet - how much iron and calcium is too much

 

Healthy diet - how much iron and calcium is too much

Healthy diet - how much iron and calcium is too much

Contents of the article

  • Supplements during pregnancy
  • How much calcium is required during pregnancy?
  • How much iron is required during pregnancy?

 

Supplements during pregnancy

Even if you take a prenatal vitamin, it is still important to get vitamins and minerals from the foods you eat. This is especially true for calcium and iron.

How much calcium is required during pregnancy?

Calcium is a vital building block for your child's bones and teeth, and it also helps keep your bones strong. Women younger than 19 need 1,300 milligrams (mg) of calcium a day, and women 19 and older need 1,000 mg a day.

Each of the following equals one serving (300 mg) of calcium. Try to have four servings every day.

1 cup milk or yogurt

  • 1 1/2 ounces of hard cheese
  • 1 1/2 to 2 ounces of cottage cheese
  • 1 1/2 cups cooked fresh green vegetables

How much iron is required during pregnancy?

Iron helps create blood cells and prevents anemia. When you are pregnant, you need 27 mg of iron per day (usually included in a prenatal vitamin).

Most women need to take additional iron supplements during pregnancy because it is difficult to get the required amount from food alone. To increase your iron intake, aim for at least four servings per day of the following foods:

  • 1/2 cup of dried fruits, such as apricots, raisins, or prunes
  • 1 cup dried beans, dried peas, or stewed lentils
  • 1 cup of dark green leafy vegetables
  • 1 slice of whole wheat bread or 1 ounce of whole grains
  • 2 ounces of almonds or walnuts
  • 2 ounces of red meat

 

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