In order to accommodate the growth of the fetus’ bones and the basic needs of the pregnant woman’s bone health, the amount of calcium needed during pregnancy should be more than twice the usual amount. Fetal teeth and bones begin to form in the second trimester, and by the sixth trimester, the growth rate has doubled. At this point, if you are not getting enough calcium, the fetus will instinctively absorb enough calcium from your bones. As a result, you will suffer from osteoporosis due to bone loss. In general, the average daily intake of calcium for you and your fetus should be around 1,600 milligrams. This is much higher than the 800 milligrams a day you used to get when you weren’t even pregnant. Recent studies report that a pregnant woman who maintains a supplement of 1,500 to 2,000 milligrams a day. BEST FOOD SOURCES OF CALCIUM Food name (amount) Calcium content (mg) Yogurt (224 g/8 oz) 400″‘450 Buttermilk (224 g/8 oz) 300 Fish (112 g/4 oz) 250 Yogurt (28 g/4 oz) 200 Frozen tofu (224 g/4 oz) 200 Cheddar cheese (224 g/8 oz) 150 Blackstrap molasses (one spoon) 130 Figs (3) 80 Almonds (28g/1oz) 75 Cauliflower (½ cup quantity) 74 Soy (½ cup) 66 Cauliflower (½ cup) 50 Kale (½ cup) 47 Calcium, which will reduce the incidence of high blood pressure and preeclampsia (pre-eclampsia) by up to 60% to 70%. Since the fetus’ need for calcium increases dramatically in the second trimester, it’s important to make sure you have adequate calcium reserves. Unless you are allergic to dairy products, it should not be difficult to get enough calcium from your daily diet. About 1 liter of cow’s milk is enough to meet your calcium requirement for the whole day. Of all the foods, yogurt is the best quality calcium supplement that is rich in calcium and has the least amount of calories. Therefore, if you don’t like milk, yogurt should be an excellent substitute. In addition to being richer in calcium than cow’s milk, the nutritional value of the same 1 liter of yogurt is much higher than the same amount of cow’s milk. Drink one cup of yogurt a day. Three 8-ounce cups of yogurt will meet the calcium needs of most pregnant women throughout the day. In addition, yogurt is also rich in calcium, making it another great alternative to cow’s milk. If you get diarrhea when you drink cow’s milk, maybe try lactobacillus cow’s milk. If you can’t tolerate lactose, you can also drink calcium-rich soy or rice milk or lactose-removed buttermilk, or put a lactase tablet in the buttermilk and drink it with it. If you don’t like the fat and calories in dairy products, you can also choose low-fat or fat-free dairy products that are higher in calcium.