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Vegan diet in pregnancy

Vegan diet in pregnancy

It is perfectly feasible to have avegan diet during pregnancy and meet the nutrient and energy needs of the pregnant woman and baby.

However, since throughout 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.

B12 vitaminReliable 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 through supplements. Pregnant women on a vegan diet who lack B12 supplementation have babies who are especially at risk for this vitamin deficiency.

Folic acid: Before and during pregnancy, women should supplement with folic acid (400 mcg of folate daily), and incorporate foods rich in folates 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, the season of the year, or 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 if necessary supplementation.

Iron: In all vegan or omnivorous pregnant women the requirement of iron is increased, so it is necessary to consume foods that contain it such as legumes, green leafy vegetables, the absorption of vegetable iron can also be improved with the consumption of vitamin C present in citrus fruits, tomatoes, kiwi, peppers etc., and if necessary resort to supplementation.

Iodine: iodized salt should be consumed; Also iodine is present in algae, although it is not recommended since the iodine content is very high, and instead of benefiting us, it could be counterproductive, in addition, algae generally contain heavy metals. If you want to consume seaweed, do it in small quantities and very from time to time.

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Video: Why Pregnant Women Should Be Vegan (July 2021).