Women that consume a vegetarian diet have a smooth and trouble-free pregnancy and provide birth to a healthy baby.
You have just realized that you’re pregnant and now you are full of apprehensions and excitement. A high level vegetarian and become pregnant, it’s not necessary to change your diet plan much. Women that consume a vegan diet have a smooth and trouble-free pregnancy and provide birth to a healthy baby. A perfect vegan diet includes all these ingredients. Your diet also directly affects the health of your baby.
Pregnant women are expected to consume food that is rich in proteins, vitamins and essential nutrients. Vegetarian women must take special care to ensure they are getting the nutrients they require in order for mother and baby to thrive. A pregnant woman need not make drastic alterations in her diet. She can make some minor changes to turn into a vegan and may enjoy the benefits of vegan diet as given below-
Vegetarians should make sure that sufficient sources of essential minerals like calcium are contained in their diet. Though dairy products are wonderful sources of calcium, vegans can compensate with the addition of green leafy vegetables (kale, broccoli, collards). Also include calcium-fortified fruit juices, cereal mixes, and yogurt packs.
Vitamin C-rich foods, such as berries, oranges, cantaloupe, kiwifruit, mango, capsicum, tomato, broccoli, cauliflower and brussels sprouts, will give your body to absorb more iron so combining these two types of foods at each meal will make sure your body is getting the best in the food you give it.
Proteins would be the major building blocks of a body and once you are pregnant you would then need to satisfy the need of proteins for that baby as well. Make sure that you improve your daily protein intake to 70-80 gm at least.
The requirement of folic acid while pregnant becomes quite dire because it helps in the prevention of the neural tube defects which is the thing to be particularly looked after in the initial months of being pregnant. Folic acid is highly found in leafy foods so attempt to consume them as much as possible.
Vitamin B12 is needed for the formation of red blood cells and thinking processes. Good sources for vegetarians include dairy products, soy products like tempeh and miso, seaweed, fortified cereals, and yeast extract spreads like Marmite.
In order to aid the development of the fetus a pregnant woman should increase the consumption of iron. Doing so would also help in sustaining the maternal blood. A perfect quantity to be taken with a pregnant woman is 27mg a day. Because the iron found vegetarian foods isn’t as readily absorbed by the body compared to its non-vegetarian counterparts so you might even have to take iron supplements to satisfy the requirement of iron in the body.
Zinc is important for the baby’s development as it works well for growth of tissues and cells. At the same time, it also helps to repair the tissues and cells in your body. Zinc can also be responsible for the creating the genetic guide or DNA of the baby. Required for your baby’s growth and development, this mineral can be obtained from fish, peas, beans, fortified cereals, nuts and seeds, wheat germ, tofu, and tempeh.