How to keep bones healthy; Free diet tips in India for new moms

How to Keep Bones Healthy During Pregnancy and Breastfeeding; Free nutrition tips in India for new mothers

How to keep bones healthy; Free nutrition tips in India for new mothers. How do these women meet their bodies' calcium needs? Are there any other sources of calcium besides milk? Let's talk about keeping bones healthy during pregnancy and breastfeeding and the free nutrition tips in India for new mothers. Photo by Carissa Gan on Unsplash

Last night after a long time we went to dinner in one of the clubs where a karaoke night was organized. On the next table sat a new mother with a gurgling happy baby with the family elders. While mom and baby were happy, the mother-in-law asked free nutrition tips in india for new mothers, looked really upset that the new mom didn't drink the mandatory two glasses of milk a day. It made me think of the time when I was a young mother and was forced to drink two large cups of milk a day to keep my bones strong and healthy.

It is important to look after our bones for a lifetime, not just as a new mother who is breastfeeding. A healthy, balanced diet with enough calcium and regular exercise is very good for new mothers and their babies. Calcium is important because our bodies need more calcium during pregnancy and breastfeeding. The experts recommend between 1,000 and 1,300 milligrams of calcium daily for pregnant or breastfeeding women.

Calcium is an essential nutrient for women, but some women refuse milk for various reasons. So what are you doing? How do these women meet their bodies' calcium needs? Are there any other sources of calcium besides milk? Let's talk about keeping bones healthy during pregnancy and breastfeeding and the free nutrition tips in India for new mothers.

Free Diet Tips In India For New Mothers To Get Calcium For Strong Bones During Pregnancy And Lactation

The first thing that comes to mind as calcium is milk and other dairy products like regular cottage cheese (dahi) and cottage cheese (paneer). However, there are various other sources of calcium, especially for women who have a milk allergy or who do not like it ethically. If you've recently gone vegan or just don't like the taste of milk, here are some alternative ways to get this essential nutrient called calcium.

According to a finding from the National Institutes of Health (NIH), calcium is one of the most abundant minerals in our body. The bones and teeth store a large part of it. Not only that, calcium is also found in nerve cells and in our blood. The main job of calcium is to help our body perform various functions such as sending and receiving nerve signals, muscle contraction, releasing hormones, blood clotting, maintaining a normal heartbeat in building strong bones and teeth.

Interestingly, dairy products aren't the only option for new mothers to consume the always recommended 1,000-1,500 milligrams of calcium daily. The NIH recommends various other routes and foods through the dairy-free foods to get the adequate calcium the body needs. Here is a list.

Dark green leafy vegetables like spinach, broccoli, okra, methi, mustard, and kale. Cauliflower leaves, colocasia or arbi, methi or fenugreek, gawar fali (cluster beans) are also great ways to get extra calcium every day.
Grains like brown rice, whole grain bread, ragi and jowar millet.
Some types of fish such as sardines and salmon (but not for vegans).
Sesame seeds, flax seeds, almonds and other easily available nuts.
Soybeans in milk or tofu form and various other beans such as rajma, chickpeas and black gram.
Various lentils such as horse gram (Kulthi), green gram, cowpeas, matki or moth,
Rajma (kidney beans), Whole Moong Dal (green gram), Chawli aka cowpeas.
Nuts and seeds such as almonds, flaxseed, sorghum,
Enriched with calcium-containing foods like tofu and tempeh, etc. Calcium-enriched orange juice, cereal and bread.
Calcium supplements can be prescribed as an additional, alternative calcium intake for nursing mothers.
Learn to read food labels on packaged and canned foods to know how much calcium is in a serving of a particular fortified and fortified food. To learn more about food labels, this is a great resource …

The main reason nursing mothers are tricked into drinking milk is because dairy products are considered the best source of calcium, and new mothers need to replenish calcium as they lose it from their bones when breastfeeding newborns.

It is important to maximize calcium intake through consumption of unground and soaked grains and legumes. Soaking before cooking is the best way to minimize the phytates that interfere with calcium absorption.

Indian foods for calcium without dairy products

I do not believe that an Indian woman would not have consumed these treats for a minimum of 40 days after having a baby.

Soaked almonds and dried figs,
Gond, til (sesame) and flaxseed laddoo,
Sattu paratha or laddoo.
Coconut in the form of laddoos or in chutneys
Amaranth seeds in the form of chikki and coconut milk kheer
Methi seeds are also a rich source of calcium that is added to fermented doughs, laddoos, or in spices.

Tips for Maximizing Your Calcium Intake from Meals

Get enough sunlight as vitamin D is important for calcium absorption.
Eat less salt as calcium is excreted by the kidneys in the urine along with excess sodium.
Avoid too much tea and coffee as the caffeine in tea and coffee causes the calcium loss.
Take a calcium supplement at least 2 hours before or after a meal for optimal absorption.
Exercise, especially weight training, must be absorbed in order for calcium to be better absorbed by the bones.

So this was the best way to get and use calcium for the breastfeeding new mothers to get what their bodies need to get better and better after the baby is born.