Calcium is an essential mineral for breastfeeding mothers. It supports the development of your baby’s bones and teeth while also maintaining your own bone health. Consuming calcium-rich foods can help meet the increased demands during this critical period. Below, we explore 22 foods that are high in calcium and beneficial for breastfeeding mothers.
22 Foods Rich in Calcium for Breastfeeding Mothers
1. Dairy Products
Milk
Milk is one of the best sources of calcium. A single cup of milk contains about 300 mg of calcium, which is essential for bone health.
Cheese
Cheese is another excellent source of calcium. Varieties like cheddar, mozzarella, and parmesan are particularly high in calcium. A slice of cheddar cheese can provide around 200 mg of calcium.
Yogurt
Yogurt not only provides calcium but also offers probiotics that support digestive health. One cup of yogurt can contain up to 450 mg of calcium.
SEE ALSO: Is Greek Yogurt Good for Breastfeeding?
2. Leafy Green Vegetables
Kale
Kale is a nutrient-dense vegetable rich in calcium. One cup of cooked kale offers around 180 mg of calcium.
Spinach
Spinach is another leafy green that provides a good amount of calcium. One cup of cooked spinach contains about 240 mg of calcium.
Collard Greens
Collard greens are particularly high in calcium, with one cup of cooked collard greens providing around 270 mg.
3. Fortified Foods
Fortified Orange Juice
Fortified orange juice can be an excellent way to boost your calcium intake. One cup typically contains around 300 mg of calcium.
Fortified Plant Milks
Plant-based milks such as almond, soy, and rice milk are often fortified with calcium. One cup can provide up to 300 mg of calcium.
Fortified Cereals
Many breakfast cereals are fortified with calcium. A serving can contain between 100 to 1000 mg of calcium, depending on the brand.
4. Fish
Sardines
Sardines, especially those with bones, are very high in calcium. One can of sardines can provide around 350 mg of calcium.
Salmon
Canned salmon, particularly with bones, is also rich in calcium. One can contain about 180 mg of calcium.
Mackerel
Mackerel is another fish that provides a good amount of calcium. One fillet can contain up to 200 mg of calcium.
5. Nuts and Seeds
Almonds
Almonds are not only a good source of healthy fats but also provide calcium. One ounce of almonds contains around 80 mg of calcium.
Chia Seeds
Chia seeds are a powerhouse of nutrients, including calcium. One ounce of chia seeds contains about 180 mg of calcium.
Sesame Seeds
Sesame seeds are particularly high in calcium. One tablespoon of sesame seeds contains about 88 mg of calcium.
6. Legumes
White Beans
White beans are a good source of calcium. One cup of cooked white beans contains about 160 mg of calcium.
Lentils
Lentils provide a moderate amount of calcium. One cup of cooked lentils contains around 40 mg of calcium.
Chickpeas
Chickpeas are another legume rich in calcium. One cup of cooked chickpeas provides around 80 mg of calcium.
7. Fruits
Figs
Figs are a sweet and nutritious fruit high in calcium. Five dried figs contain about 135 mg of calcium.
Oranges
Oranges not only provide vitamin C but also a good amount of calcium. One large orange contains around 74 mg of calcium.
Kiwi
Kiwi is another fruit that contains calcium. One medium kiwi provides about 20 mg of calcium.
8. Other Calcium-Rich Foods
Tofu
Tofu is an excellent source of calcium, especially if it is made with calcium sulfate. One cup of tofu can provide up to 800 mg of calcium.
Tahini
Tahini, a paste made from sesame seeds, is rich in calcium. Two tablespoons of tahini contain about 130 mg of calcium.
Edamame
Edamame, or young soybeans, are also a good source of calcium. One cup of cooked edamame provides about 100 mg of calcium.
Importance of Calcium for Breastfeeding Mothers
Breastfeeding mothers need additional calcium to support their baby’s growth and their own health. The recommended daily intake of calcium for breastfeeding women is 1,000 mg. Consuming a variety of calcium-rich foods can help meet this requirement and prevent deficiencies.
How to Incorporate Calcium-Rich Foods into Your Diet
Balanced Meals
Include a source of calcium in every meal. For example, have yogurt or fortified cereal for breakfast, a salad with kale and almonds for lunch, and tofu stir-fry for dinner.
Snacks
Opt for calcium-rich snacks such as cheese, figs, or a handful of almonds to boost your calcium intake throughout the day.
Variety
Incorporate a variety of calcium-rich foods to ensure you get other essential nutrients that support overall health. Combining dairy, leafy greens, nuts, seeds, legumes, and fortified foods can provide a balanced diet.
Conclusion
Calcium is crucial for breastfeeding mothers. By incorporating these 22 calcium-rich foods into your diet, you can help ensure both you and your baby get the necessary nutrients for healthy growth and development. Prioritize a balanced diet and consult with a healthcare provider to address any specific nutritional needs.
FAQs
What can I eat to get calcium while breastfeeding?
While breastfeeding, it’s important to consume foods that are rich in calcium to support both your own health and your baby’s development. Here are some excellent sources of calcium:
Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium. A cup of milk or yogurt can provide around 300-450 mg of calcium, while an ounce of cheese can offer about 200 mg.
Leafy Green Vegetables: Vegetables like kale, spinach, and collard greens are high in calcium. For example, a cup of cooked kale contains about 177 mg, and a cup of cooked spinach offers around 245 mg of calcium.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds are good sources of calcium. An ounce of almonds contains 76 mg, while a tablespoon of sesame seeds provides about 88 mg of calcium.
Fish and Seafood: Sardines and salmon (especially canned with bones) are rich in calcium. A can of sardines can contain about 325 mg, and a 3-ounce serving of salmon provides around 181 mg of calcium.
Legumes: Beans such as white beans, chickpeas, and black beans are also high in calcium. A cup of cooked white beans has about 161 mg, and a cup of cooked chickpeas provides around 80 mg of calcium.
Fortified Foods: Fortified orange juice, plant-based milk (like almond, soy, and oat milk), and cereals can significantly boost your calcium intake. Fortified plant-based milk can offer up to 450 mg of calcium per cup.
Other Sources: Foods like tofu (especially if made with calcium sulfate), figs, rhubarb, edamame, and bok choy are also beneficial. For instance, half a cup of tofu contains about 434 mg of calcium.
Which calcium is best for breastfeeding?
The best source of calcium for breastfeeding mothers comes from a combination of dietary intake and, if necessary, supplements. Here’s a breakdown:
Dietary Calcium:
Dairy Products: These are generally the most recommended due to their high calcium content and bioavailability.
Leafy Greens and Vegetables: While they contain calcium, some, like spinach, also have oxalates that can inhibit calcium absorption.
Fortified Foods: These can be very effective, especially for those who are lactose intolerant or follow a plant-based diet.
Fish and Seafood: Great sources, especially when consumed with the bones, like canned salmon or sardines.
Calcium Supplements:
Calcium Citrate: This form is highly absorbable and can be taken with or without food.
Calcium Carbonate: Also a good option but is best absorbed when taken with food.
Consult with a healthcare provider before starting any supplement to ensure it meets your specific needs.
Which fruits increase breast milk?
Certain fruits are believed to support and increase breast milk supply due to their nutrient content and hydration properties:
Papaya: Rich in vitamins and minerals, papaya is often suggested to help with milk production. It can be eaten raw, in smoothies, or cooked.
Avocado: Packed with healthy fats, avocados can help maintain a steady energy level and supply necessary nutrients for milk production.
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, vitamins, and minerals that support overall health and lactation.
Oranges: High in vitamin C, oranges can support the immune system and overall health, indirectly benefiting milk production.
Bananas: Rich in potassium and other nutrients, bananas can help maintain energy levels and overall health, supporting milk production.
Mango: High in vitamins A and C, mangoes can help in maintaining good health and potentially support lactation.
Which nuts increase breast milk supply?
Nuts are nutritious and can support milk production due to their healthy fats, proteins, and other nutrients. Here are some nuts that are particularly beneficial:
Almonds: Rich in protein, calcium, and healthy fats, almonds are known to help with milk production. They can be eaten raw, roasted, or as almond butter.
Cashews: Packed with healthy fats, protein, and vitamins, cashews can be a great snack to support lactation.
Walnuts: High in omega-3 fatty acids, walnuts can help in supporting overall health and potentially increasing milk supply.
Pistachios: These nuts are rich in protein, fiber, and healthy fats, making them a great addition to a lactation-friendly diet.
Macadamia Nuts: Known for their healthy fat content, macadamia nuts can support milk production and provide energy.
