In recent years, herbal diets have become increasingly popular. People choose to go to vegetarian for a variety of reasons, including health benefits, worries about viability and moral incentives. Whatever the reason, this type of diet can be healthy and eating sufficienteven during the reproductive years. However, during pregnancy, a piece of design may be required to make sure that the developing baby gets all the diet required by a herbal mom.
First, let’s talk about different vegetable diets. Some people choose to avoid meat sometimes, as those involved in “no second meat”. Others are fully committed to a vegetarian lifestyle, which means avoiding all forms of meat. Lakko-grasses also exclude eggs from their diet, while the sponsors also avoid dairy products. Vegans have more restrictions, avoiding products from animals such as eggs, dairy products, gelatin and honey. The good news is that there are still many food groups available in vegetarians and vegans. Fruits, vegetables, granules, nuts, legumes, meat substitutes and alternatives to dairy products are still on the table.
During pregnancy, nutritional requirements change to meet the needs of the growing baby. Most women can easily meet these new requirements by taking a prenatal vitamin with 100% of the daily value (DV) to obtain all important vitamins and minerals. However, vegans and vegetarians may require a different approach to keep mom and baby as healthy as possible.
Let’s take a look at B12 first. Vitamin B12 is involved in the development and function of the central nervous system, the formation of red blood cells and the DNA synthesis. During pregnancy, the recommended dietary allowance (RDA) for B12 is 2.6 mcg for everyone. However, vegetarians and vegans are at risk of deficiency, as this vitamin appears only naturally in animals. To ensure that she is consumed enough, herbal mothers who have to focus on eating B12 foods. Blood work can also help detect any deficiencies and if a woman is found to have a low B12 during pregnancy, a higher dose supplement may be recommended by a health care provider.
Iron is another vitamin that requires a second appearance for those with a veggie diet. During pregnancy, iron requirements are increased due to the increase in plasma volume and the concentration of red blood cells. For women who eat meat, a Rda of 27 mg is recommended. However, for vegetarians RDA is 1.8 times higher, which means it is required 48.6 mg per day. Iron can be taken from vegetable foods, but it is not as bioavailable as iron from meat, so it is usually required.
About 90-95% of pregnant women do not consume enough choline, regardless of their diet. A Rda For 450 mg choline it is recommended for every pregnant woman. Soy, wheat germ, kidney beans and eggs are some of the best vegetable forms of choline, but this vitamin can also be taken from a dietary supplement. Choline has been shown to improve liver health, memory, mood and other brain and nervous functions.
What about calcium? Vegetarians who still consume milk, cheese and yogurt may not be very worried about it. However, it is known that some herbal foods contain large amounts of oxalist salts, a natural compound that can reduce the amount of calcium absorbed by food. For example, a cup of spinach contains about 30 mg of calcium, however because this food is high in oxalate, calcium is not well absorbed by the body. Another interesting point for calcium is that smaller doses are better absorbed. This means that the distance of a supplement and calcium -rich foods throughout the day can be a better approach than taking it at the same time. Finally, it is important to note that calcium should always be taken with vitamin D, as the body needs vitamin D to absorb calcium. A Rda For calcium of 1,000 mg/day it is recommended for women over 18 years of age during pregnancy, regardless of the type of nutrition.
The term “Omega 3s“Usually refers to alpha-linolenic acid (ALA).
A blog about diet would not be complete without talking about folic acid, especially during January National Birth aware month. When folic acid is taken for at least one month before pregnancy, this significant vitamin reduces the chance of nervous tube defects (a type of birth that affects the baby’s brain and spinal cord) by 50-70%! Like everyone else, vegetarians and vegans should take 400 mcg/day before pregnancy and 600-800 mcg/day during pregnancy from a supplement.
As a vegetarian himself, if I had a dollar for every time someone asked me for protein I would be a millionaire so far! For some reason, friends and family that are predicted seem to be very worried about this issue – especially during pregnancy! A general recommendation 71 grams of protein/day It is right now for everyone during pregnancy. Vegetarians can easily meet this requirement by consuming foods such as yogurt, chia seeds, quinoa, beans, eggs and some vegetables. Vegans can focus on many of the above foods as well as tofu, lentils, soy milk and nuts. Although most women can encounter RDA with proper attention to diet, if you are worried to avoid getting enough protein during pregnancy, your health care provider may refer you to a nutritionist to help further.
Pregnancy as a vegetarian or vegan does not need to be stressful, but an additional design may be needed. When possible, focus on taking nutrients from your diet. However, in order to meet RDA during pregnancy or if a deficiency is marked by blood work, supplementing may be beneficial. If you ever have questions about vitamins, minerals, omega 3s or protein during pregnancy, contact a mother’s specialist to obtain personalized counseling. With the right approach, a vegetable mom and baby can get all the nutrients they need!
Reports:
Melina V, Craig W, Levin S. 2016, Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics; 116(12), 1970-1980. https://doi.org/10.1016/j.jand.2016.09.025
National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 2023. Bone health and osteoporosis. Available in: https://www.niams.nih.gov/health-topics/bone-health-anteoporosis
National Institutes of Health. June 2022. Choline element for healthcare professionals. Available in: https://ods.od.nih.gov/factsheets/choline-healthprofessional/
National Institutes of Health. July 2024. Sheet of calcium events for health professionals. Available in: https://ods.od.nih.gov/factsheets/calcium-Healthprofessional/
National Institutes of Health. October 2024. Railway for health professionals. Available in: https://ods.od.nih.gov/factsheets/IRON-HEALTHPROFESSIONAL/
National Institutes of Health. December 2024. Omega-3 fatty acids for health professionals. Available in:
