Diet

Vegan nutrition in pregnancy, 5 things to know

Too often demonized, thevegan nutrition in pregnancy it is absolutely not dangerous, as long as you know exactly how it works or that you have a nutritionist follow you up. The fact of not eating animal proteins and derivatives does not necessarily mean following a poor and unbalanced diet, the point is that it will be necessary to compensate with any other foods nutritional deficiencies. Those who follow a vegetarian or vegan diet already know how to behave, but in pregnancy it will be necessary to pay more attention to be sure that the fetus lacks nothing and that its development follows a regular trend. So here are the 5 things you need to know aboutvegan nutrition in pregnancy.

Vitamin B12 deficiencies in pregnancy

Know the risks to prevent them: who follows avegan nutrition during pregnancy must consider that it is possible to meet deficiencies of vitamin B12: during pregnancy, its requirement increases significantly. It must be considered that this particular vitamin is almost completely absent in all vegetable proteins, which is why, if fish and meat are excluded from the diet, it becomes essential to compensate for this deficiency by taking food supplements specific.

Iron deficiencies during pregnancy

During pregnancy, the maternal blood volume also serves to form the baby’s blood so it is not uncommon for them to occur during gestation iron deficiencies, even more so in subjects who do not take it naturally through food. It is true that iron is also found in legumes and in many vegetables, not to mention dried fruit, but it is good to keep the iron values ​​under control and possibly take it in the form of a supplement.

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Vegan nutrition during pregnancy, yes or no?

Medical opinions are conflicting: on the one hand there are those who start from the assumption that a ‘balanced nutrition should also take into account the nutritional intake of animal proteins, on the other hand experts who confirm that with a little organization it is possible to optimize vegan nutrition even in case of pregnancy and breastfeeding. It is therefore better to let yourself be guided and guided in the choice of food by a specialized doctor, who can take into account both the needs of the mother and those of the unborn child.

Cooking food

According to experts, moreover, it must be taken into account that cooking food, even in the case of vegetables, destroys 90% of the vitamins and nutrients contained in food, so it is good to integrate vitamins, minerals and folic acid by taking supplements and whenever possible it is better to prefer raw vegetables.

The super foods recommended during pregnancy

The so-called super-foods are highly nutritious foods that all women should try to eat during pregnancy and that are also great for those who follow a vegetarian and vegan diet. Among these are undoubtedly pinto beans, pumpkin and sunflower seeds, figs, sesame, almonds and walnuts.

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