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Nutrition and Exercises For Healthy Bone Structure

Pregnancy is the time that many things will happen to a woman internally. Most women only think about what are the best food they should consume so that the child can gain all the necessary nutrients to grow properly. What many women do not think of is the condition and health status of their bone. During pregnancy, the baby in the womb relies on the mum's daily calcium intake to build the skeleton. If the supply of calcium is insufficient, it will automatically source for calcium from the mother's bones, causing the mum to lose bone density and mass. However, this can easily be prevented through proper diet and exercises.
Calcium
Calcium is the building block for bones and the baby needs a constant supply of calcium to build their skeleton. As such, the continuous intake of calcium rich food is a necessity. Some of the common foods that are rich in calcium are milk, cheese, soy bean products, broccoli, kale, tofu and cereals. It is necessary to consume at least 3 servings of foods that are rich in calcium and even when you snack in between meals, try to choose snacks that are rich in calcium such as calcium rich biscuits. The calcium intake should spread throughout the day and not only to a particular time of the day. Always try to visit your doctor as he can determine if the amount of calcium you are taking is sufficient. If there is still a deficit, he will prescribe calcium supplements for you.
Protein
Pregnant women needs a minimum of 75g of protein intake daily and the intake of protein is extremely important as they provide a source of iron which plays an important role in transporting oxygen supply to the baby to ensure optimal growth in the womb. It is recommended to consume 3 servings of protein rich food daily. Foods that are rich in protein includes beef, chicken, fish, nuts and beans. A normal serving of chicken provides around 25g of protein while a normal serving of salmon provides around 22g of protein.
Vitamin D
Most people associate Vitamin D with the sun. They are not wrong there! We obtain most of our Vitamin D requirements from the sun and a negligible amount from the food we consume daily. Vitamin D is an important vitamin as it helps to maintain our muscle and bone density and strength. It also helps in efficient absorption of calcium from food which is important in keeping bones strong and healthy. Vitamin D helps to build up the baby's bones and a deficiency of Vitamin D could possibly lead to rickets, a form of bone deformity in the baby. You should always visit the doctor to perform a blood test to determine your Vitamin D levels in the body and if you are lacking in it, the doctor will prescribe Vitamin D supplements for you.
Foods that are rich in protein, vitamin D and calcium helps to build strong bones which are not only important in pregnant mums but also in normal people. Most of the foods are actually tasty and are what we consume on a daily basis. For lactose intolerant people, you can always obtain your daily calcium intake from soy products. Always aim to take more calcium and reduce the risk of osteoporosis when you grow older.