It is crucial for pregnant women to choose appropriate foods during their pregnancy for the baby’s bone development. Kelp and shrimp skin, as high-calcium seafood, are excellent options. Kelp can be cooked with meat or made into cold dishes; daily intake of 25 grams can supplement approximately 300 milligrams of calcium. The calcium content in shrimp skin is even higher, reaching up to 500 milligrams at the same weight, making it suitable for soups or fillings, enhancing daily calcium intake.
Bean products are also a good source of calcium during pregnancy, especially dried tofu, which contains 500 milligrams of calcium per 150 grams. Although the calcium absorption rate of tofu is lower than that of dairy products, it still serves as a supportive food for calcium supplementation. Among vegetables, varieties like shepherd’s purse, bok choy, and rapeseed are rich in calcium; however, it is important to note that the oxalic and phytic acids in these vegetables may affect calcium absorption and should be properly handled during cooking.
Nuts are not only rich in beneficial unsaturated fatty acids but also have a considerable calcium content; moderate consumption is beneficial for the fetus’s bone development. However, it is important to avoid excessive consumption of nuts and to steer clear of overly processed products.
To further promote the baby’s bone health, here are some recommended recipes for pregnant women:
Fresh Milk Boiled Eggs: Use 300 milliliters of fresh milk combined with 2 eggs and an appropriate amount of white sugar. First, heat the milk and dissolve the sugar, then gradually mix in the beaten egg liquid, gently stir, cover, and steam on high heat for 8 minutes. This dish is rich in calcium and phosphorus, promoting bone development and aiding brain growth.
Angelica and Bass: Prepare a bass fish with 10 grams of angelica, along with an appropriate amount of salt, cooking wine, and ginger slices. Clean the fish and steam it with the seasonings until cooked. This dish nourishes blood and boosts energy, strengthening bones and benefiting vision.
Chicken Liver Egg Skin Congee: Take 50 grams of fresh chicken liver, one egg, and 100 grams of rice. First, cook the rice until it blooms, then stir-fry the chicken liver until cooked and set aside, fry the egg into a thin skin and chop it. Finally, add the chicken liver and egg skin to the congee, cook until it thickens, season to taste, and it can be consumed 2-3 times a day, aiding the baby’s bone and physical development.
Through reasonable combinations of the above foods, pregnant women can effectively promote the healthy growth of the fetus’s bones.
