Nutrition during pregnancy is very important in terms of both mother and baby health. Specifically vegetarian mothers should be very careful during pregnancy stages. If you’re vegetarian and you don’t think you can get enough protein, calcium and fatty acids in your pregnancy, don’t worry. It is possible to have a healthy pregnancy with some arrangements.
Vegetarian Pregnants: Carotenoid
Since vegans do not consume any animal products, they may be at risk of vitamin B12 and calcium deficiency. For this reason, they should have sufficient amounts of black cabbage, spinach and soya-like foods in their diet.
Planning a Vegetarian Diet in Pregnancy
A vegetarian expectant mother should be very careful during her pregnancy. A special planning should be made in the diet in pregnancy stages because different nutritional requirements will increase as well as energy and protein.
Vegetarian Pregnants: Protein Consumption
Walnuts, hazelnuts, peanuts and almonds, chickpeas, beans, lentils and peas, cereals, eggs, milk and dairy products contain plenty of protein.
Vegetable proteins also contain certain amino acids, such as animal proteins. Therefore, the nutritional values of vegetable proteins are as high as animal foods.
Beans, rice, lentils, peas, barley, oats and nuts are rich in vegetable protein. In addition, vegetarian pregnant women need to make a diet plan that will receive 1 g of protein per her kilogram.
At least 40 grams of iron is necessary in pregnancy
Vegetarian and non-vegetarian diets contain equal amounts of iron. However, iron absorption from plants may be lower than the meat products. Foods such as red beans, cashew, flaxseed, lentils, oatmeal, dry black grapes, soya beans, corn flakes, sunflower seeds, chickpeas, tomato juice, molasses, thyme and bran bread are recommended to be consumed during pregnancy stages to meet the iron need of the body.
Vegetarian Pregnants: Vitamin B12 Deficiency
In the case of vitamin B12 deficiency, the mother may have significant neurological symptoms. For this reason, it is recommended that vegetarian pregnant women take 6 mg of vitamin B12 daily. Of course, this rate should be planned under the supervision of a specialist doctor.
For Omega-3 Need
Vegetarian pregnant women should take the fatty acids they need from plant-based Omega-3 sources. Foods such as soy, walnuts, pumpkin seeds, canola oil, kiwi, cannabis seeds, flaxseed and purslane are good sources of Omega-3.
Black cabbage and almond milk are rich in calcium
Calcium deficiency can be seen in those who do not consume enough green leafy vegetables. Therefore, vegetarian pregnant women should take 1200 mg calcium per day. The richest sources of calcium that can be consumed during pregnancy stages are black cabbage, cabbage, spinach, radish and beet. In addition, non-animal milk, such as soy milk, almond milk, hazelnut milk, also contain plenty of calcium and should be included in the diet program of vegetarian pregnant women.