Vegetarian and vegan diet for Pregnancy

Varied and properly composed vegetarian diet and vegan diet can reasonably cover the need for most nutrients when you are pregnant. Still, there is a need for supplements of certain nutrients.

Essentially, you can follow the general dietary advice for pregnant women, with some adjustments. Read more about nutritious plant-based diets and how such a diet can be put together.

In order for both you and your baby in the womb to meet the need for all the nutrients you need, you should follow your appetite and eat nutritious foods such as whole grains, fruits, berries and vegetables, beans, lentils and peas, nuts, seeds, and vegetable oils.

Eat little sugar and foods made from white wheat flour, so that nutrient-poor foods do not take place (both in the stomach and in the diet) of more nutritious foods.

Plant drinks and other dairy substitutes (such as vegan cheese) are supplemented with several vitamins and minerals, which can be scarce in a vegan diet.

Vitamins and minerals when you are pregnant and have a vegetarian or vegan diet

When you are pregnant and have a vegetarian or vegan diet, you need an extra supply of some vitamins and minerals. Which ones you should take supplements of will depend on your diet, but for many, it will be appropriate to take a supplement that contains more vitamins and minerals get Fildena or vigora for man to improve love life.

Particularly important are vitamin B12 and iodine, which are necessary for developing the fetus’s brain and nervous system, and the baby grows naturally. The vegan supplement Veg 1, which is produced for Vegan Society UK, can be purchased online. Road 1 contains both vitamin B12, iodine, vitamin D, folate, selenium, riboflavin, and vitamin B6. One tablet a day will be a good assurance that you are getting enough essential nutrients. Also, there may be a requirement for extra calcium supplements, from plant drinks or calcium supplements, and the omega-3 fatty acid DHA in the form of algae oil.

Supplements should be taken as early as possible in Pregnancy and preferably before you become pregnant. The nutrients that you should pay special attention to when you are pregnant are described below.

Folate

A diet based on vegetables, whole grains, legumes, fruits, and berries holds a lot of folates. To stop neural tube defects (such as spina bifida), we still recommend that all women take 400 micrograms of folate supplement from when they plan to become pregnant and the first three months of Pregnancy. This is in addition to the 300 micrograms suggested via the diet of women who are not pregnant.

A plant-based diet typically has a high folate content, so a supplement containing 200 micrograms (such as Veg 1) will apparently be sufficient for most people. Avoid consuming more than a total of 1000 micrograms of folate from additions per day.

Iodine

When you are pregnant, we suggest an intake of 175 micrograms of iodine every day, slightly more than when you are not pregnant (150 micrograms). In a vegan diet, only seaweed and kelp receive iodine, for those who use it. However, seaweed and kelp can include unhealthy quantities of iodine. Therefore, seaweed and kelp should commonly be used with caution.

Avoid iodine consumption above 600 micrograms per day and avoid seaweed and kelp products if you do not know the content of iodine. Both too little and too much iodine can be dangerous. It is safer to take a supplement that contains iodine. One tablet Veg 1 contains 150 micrograms of iodine, which for most people, will be satisfactory. We suggest that you start taking an iodine supplement from the time you plan to become pregnant and continue to do so throughout your Pregnancy.

Cow’s milk contains 150 micrograms of iodine per liter, so if you have a vegetarian diet with more than one liter of cow’s milk/yogurt per day, you do not require to take supplements. There is little iodine in yellow cheese, but brown cheese holds 200 micrograms per 100 grams of cheese. Some plant drinks and dairy substitutes have added iodine, but not all.

Vitamin B12

When you are pregnant, we suggest that you take 2 micrograms of vitamin B12 per day, the same as for non-pregnant women. Vitamin B12 is usually found only in foods from the animal kingdom but is often added to plant drinks and other dairy substitutes such as vegan cheese (check the contents).

About 0.5 liters of cow’s milk or plant drink with added vitamin B12 will give the recommended amount of B12. If you do not use cow’s milk/dairy products or plant drinks/dairy substitutes, it is required to take a supplement that holds vitamin B12. One Veg 1 tablet restrains plenty of 25 micrograms of vitamin B12. There is no risk with such an intake.

D-vitamin

When you are pregnant, we advise that you get 10 micrograms of vitamin D; the same as for non-pregnant women. The huge preponderance of people all over the world get too little vitamin D in their diet and should take compliments. Some types of cow’s milk and plant drinks are enriched with vitamin D, but the content is so low that you should still take supplements. Therefore, choose a supplement that contains vitamin D.

Vitamin D2 is less well absorbed by the body than vitamin D3. There may therefore be a reason to have a slightly higher intake, for example, 20 micrograms per day, if the supplement contains vitamin D2. The Veg 1 supplement contains 20 micrograms of vitamin D3, which will be abundant for most people. Vitamin D in high dosages can be toxic, so avoid consuming over 100 micrograms per day.

Calcium

When you are pregnant, we recommend 900 milligrams of calcium per day, slightly more than for non-pregnant women (800 milligrams per day). If you do not have cow’s milk/dairy products in your diet, you should use a plant drink that has been supplemented with calcium or take a supplement of calcium.

Cow’s milk contains approx. 120 mg calcium per 100 grams, yellow cheese approx. 800 mg and brown cheese approx. 500 mg of calcium per 100 grams. Some plant drinks contain as much calcium as cow’s milk (120 mg per 100 grams), but not all, so check the declaration on the package. You will get the recommended intake of 900 milligrams of calcium if you consume approx. 7 dl cow’s milk or plant drink (with 120 mg of calcium per 100 grams).

Beans, lentils, almonds, nuts, broccoli, and green leafy vegetables also contain some calcium. If you take less than half a liter of milk/plant drink and do not eat a lot of other good sources of calcium, you may want to take calcium supplements.

Note that multivitamin-mineral supplements normally do not include calcium because the amount of calcium recommended does not fit in the tablet.

The omega-3 fatty acid DHA

The requirement for omega-3 fatty acids is improved when you are pregnant, and we suggest 200 milligrams of the omega-3 fatty acid DHA (docosahexaenoic acid) every day. Supplements can be taken in the form of algae oil (vegetable omega-3).

Some foods, such as walnuts and pumpkin seeds, and some oils, such as rapeseed oil, soybean oil, walnut oil, and flaxseed oil, hold the omega-3 fatty acid alpha-linolenic acid. Alpha-linolenic acid can be changed to DHA in the body, but the extent to which this transformation happens varies. For most people, the exchange is limited, so that grants are required.

Author
Ronald Voyles