It is one of the main sources of calcium, which together with vitamin D and lactose, favors a more complete absorption. And calcium is key during pregnancy and lactation because the developing baby needs it to build bones and teeth, as well as the development of his heart, nerves, and muscles. We tell you about all the benefits of milk for you and your baby.
MILK DURING PREGNANCY
Adequate calcium intake by pregnant women can reduce the risk of high blood pressure and even preeclampsia, a medical complication of pregnancy that is associated with hypertension-induced during pregnancy and is linked to high levels of protein in the urine.
To get all the calcium you need during pregnancy, you should drink three 8-ounce glasses of skim milk (24 ounces, or about 3/4 of a liter) every day, or eat a good variety of other calcium-rich foods. , such as yogurt, cheese, dark green leafy vegetables (cabbage, spinach), almonds, and calcium-enriched orange juice.
You can drink skim or semi-skim milk during pregnancy. You do not need to drink whole milk because it contains large portions of saturated fat, which is not good for the heart or the general health of pregnant women. To reduce saturated fats in the diet of future mothers, it is best to opt for semi-skim (1 percent fat) or totally skim milk.
It is recommended that the fats moms eat are healthy fats, such as those contained in fish (those that are safe to eat during pregnancy) and some vegetables such as avocado. Other sources of healthy fats are olive oils, flaxseed, walnuts, dried fruit, nut butter such as peanuts, almonds and hazelnuts.
Soy milk is also a good low-fat alternative and can be used in place of cow’s milk. You just have to be aware of choosing brands that fortify it by adding calcium.
WHAT MILK CONTRIBUTES TO YOUR NUTRITION:
- It is one of the main sources of calcium, which together with vitamin D and lactose, favors a more complete absorption. It is only deficient in iron.
- Milk fat has significant proportions of short and medium-chain fatty acids that facilitate its digestibility.
- The fat composition of milk is represented above all by unsaponifiable triglycerides, phospholipids and lipids, among which are cholesterol, pigments (especially carotenoids), antioxidants (tocopherols) and vitamins A, D and E.
- Milk proteins are of high biological value since they have all the essential amino acids to meet the needs of a person.
- The main carbohydrate in its composition is lactose (formed by glucose and galactose), which makes it a food to avoid in case of lactose intolerance.