It is perfectly feasible to have a vegan diet during pregnancy cubrir and to cover the needs of nutrients and energy of the pregnant woman and the baby. However, since during the whole pregnancy you will need more energy, it is important to know what nutrients to take within the vegan diet, since du
It is perfectly feasible to have avegan diet during pregnancy cubrir and to cover the needs of nutrients and energy of the pregnant woman and the baby.However, since during the whole pregnancy you will need more energy, it is important to know what nutrients to take within the vegan diet, since during the first trimester you should increase about 100 calories a day and in the second trimester about 300 calories a day.
Vegan feeding in pregnancy: necessary nutrients
: reliable sources of vitamin B12 should be taken into account, generally foods fortified with B12 are not reliable sources, if or if you will need to take vitamin B12 by means of supplements. Pregnant women with a vegan diet who lack B12 supplementation have babies who are especially at risk for B12 deficiency.Folic acid:
Before and during pregnancy, women should be supplemented with folic acid (400 mcg of folate daily), and incorporate folate-rich foods such as green leafy vegetables, legumes, nuts, etc.Vitamin D:
if there are doubts about the contribution of vitamin D due to lack of exposure to sunlight, to the season of the year, or to the use of sun creams, pregnant and lactating women should consume vitamin D supplements and / or fortified foods.Polyunsaturated fats (DHA):
DHA (docosahexaenoic acid), is a type of omega 3 fatty acid present in ground flax seeds, flax oil, soybean oil, rapeseed oil, blue fish, etc; This type of polyunsaturated fat plays an important role in brain development, vegan mothers should include dietary sources or in case supplementation is necessary.Iron:
in all vegan or omnivorous pregnant women the iron requirement is increased, that is why it is necessary to consume foods that contain it as legumes, green leafy vegetables, it can also improve the absorption of vegetable iron with the consumption of vitamin C present in citrus fruits, tomatoes, kiwi, peppers, etc., and if necessary, use supplementation.Iodine
: iodized salt should be consumed; also the iodine is present in the algae although it is not the most advisable given that the iodine content is very high, and instead of benefiting us it could be counterproductive, besides the algae usually contain heavy metals. If you want to consume algae that is in small quantities and very occasionally.