Eating enough nutrients during pregnancy will help ensure a sufficient supply of vitamins and minerals for the healthy development of the fetus. If you are a vegetarian pregnant woman, during this period, you need to build yourself a vegetarian menu with science and full nutrition. If not, this could adversely affect the unborn baby .
Vegetarian means a diet free of meat, fish or eggs. Many people choose this diet because of their beliefs or simply want to eat frugally. During pregnancy, the body needs a lot of nutrients to feed the baby in the womb. So, even if you are vegetarian, you need to make sure your diet meets the nutritional requirements that your baby needs. Is a vegetarian pregnant woman good during her pregnancy? Join us to find out.
Vegetarian pregnant women
Not vegetarian pregnant women will be deficient in essential vitamins and minerals. Fasting throughout pregnancy still ensures a sufficient supply of nutrients to the fetus if your diet is diverse in food. In addition, you can take some additional supplements to ensure you get enough nutrients. A standard vegetarian diet should include a variety of fruits , legumes and plant-based milk, along with a number of other important nutrients.
Vegetarian pregnant women
Protein is essential for making cells in the body and helps release hormones that support fetal development. Every day, pregnant women need about 75g protein. If you use milk and eggs, you can get protein and amino acids from these foods. Otherwise, you can add some protein-rich foods to your diet:
Peas, chickpeas
Kidney beans, black beans and chrysanthemum beans
Oat
Whole grains and breads
Walnuts, pistachios, cashews, almonds, pine nuts ...
Soymilk
Tofu
Calcium is very important for the formation of bones in the fetus. In addition, this is an essential substance to support the function of the nervous system, heart and muscles. If your diet is calcium deficient, your body will automatically take calcium from your bones to nourish your baby. This puts you at a higher risk of osteoporosis. Every day, pregnant women need to absorb 1,000mg of calcium. Some calcium sources you can try:
Milk, yogurt, cheese
Dark green leafy vegetables
Soymilk
Tofu
Iron is essential in the creation of blood cells. Pregnancy increases the blood volume in your body by about 50% to support your baby's development. Iron deficiency can lead to anemia, if severe it can lead to premature birth. If you have iron deficiency, you will need to take iron supplements. Every day, pregnant women need about 27mg of iron. Here are some iron-rich foods to include in your diet:
Soybeans, green beans
Products made from soybeans: tofu, soy milk ...
Oat
Barley
Vitamin B12 is an essential nutrient for brain development and the formation of genetic material during the first trimester of pregnancy. Vitamin B12 deficiency can cause the fetus to have a neural tube defect and increase the risk of preterm birth. Vitamin B12 is found in salty foods. Therefore, vegetarian pregnant women will have a higher risk of deficiency.
Vitamin B12 and folic acid are important nutrients that should be taken as prescribed by your doctor. Every day, pregnant women need about 2.6 mcg of vitamin B12. You can get it through foods: fortified cereals with vitamin B12, soy milk, and meat substitutes.
Vitamin D is very important for calcium absorption by the body. Vitamin D deficiency can lead to complications such as congenital rickets (a condition in which a baby's bones are improperly formed, easily weakened and broken). Every day, pregnant women need 5mcg of vitamin D. Some sources of vitamin D:
Vitamin D supplements
Milk
Sunlight
Zinc is essential in the formation of DNA for baby's body. In addition, zinc also helps create new cells, supports tissue growth and helps your baby's body develop normally. Zinc is usually supplemented through the prenatal vitamin pill, prescribed by your doctor. Every day pregnant women need about 11mg iron. You can get more zinc through legumes.
Iodine is essential for the development of the baby's brain and nervous system. In addition, iodine also plays a role in regulating thyroid function and metabolic rate. Iodine deficiency can increase the risk of preterm birth, miscarriage and stillbirth. Every day, pregnant women need about 220 mcg of iodine. Some iodine-rich foods to try:
Potato
Milk
Iodized salt
DHA is an omega-3 fatty acid. Vegetarians are often deficient in this nutrient because it is abundant in fish, fish oils and algae. DHA is very important for your baby's eye and brain development. Each day you need about 1.4g DHA. You can get DHA through prenatal supplements, algae products, and dark green leafy vegetables.
Vegetarian pregnant women
So, in order for pregnant women to have a healthy vegetarian diet and still maintain the necessary nutrients for pregnancy, please refer to our article!
-Ele Luong-
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