Calcium

While you’re pregnant, it’s vital you include enough calcium in your diet to lay down the foundations for healthy bones and teeth as your baby develops.

However this crucial mineral has other, equally important roles to play in the body; it aids muscle contraction for example, helps your blood to clot and assists in maintaining normal blood pressure.

Dairy foods are the best single source of calcium, although you should avoid eating blue cheeses, Camembert, Brie, chevre and others that have a similar rind. This is because they are made with a mould that can contain listeria, a type of bacteria that could harm your unborn baby.

The good news is there are plenty of other foods, such as green leafy vegetables, nuts, seeds and beans and fish with small bones (like canned sardines) that can contribute to your calcium intake as well. Other sources include calcium-fortified soya products, bread and figs.

Fortified white flour products like bread are rich in calcium. If you live in a ‘hard water’ area, you will also get a substantial amount from your tap water.

Some bottled spring waters contain a reasonable supply of natural calcium and some drinks, breakfast cereals, fruit juices, snack bars and energy bars are fortified with additional calcium.

Even after your baby is born, you should make sure as a matter of course you are eating enough calcium as a lack of it can lead to serious and debilitating osteoporosis, or ‘brittle bone’ disease in later life.