Pregnant women: Vegan nutrition during pregnancy - Vegan Diet Society
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Pregnant women: Vegan nutrition during pregnancy

Everyone wants to have a smart, beautiful, healthy and lively baby.

Therefore, as soon as pregnancy is discovered, expectant mothers will supplement all kinds of nutritional supplements, lest they treat the baby in the stomach.

How does a vegetarian mother choose nutrition?

However, there are so many types of nutrition on the market.

What should be supplemented and when should it be best for your baby?

The reporter interviewed some pregnant women at random.

As soon as Ms. Catherine was pregnant, her family started to take supplements such as calcium tablets, vitamins, and folic acid for the sake of their children.

Ms. Catherine told reporters:

“I also want to take some supplements, but I was afraid that eating too much would be bad for the fetus, so I just took some calcium tablets.”

Other pregnant women, although they have different opinions, also have the idea of ​​supplementary nutrition.

It’s just that most people don’t know how to make up.

With these questions, the reporter interviewed Shi Chunyan, deputy chief physician of the obstetrics and gynecology department of Peking University First Hospital.

Doctor Shi believes that supplementation during pregnancy is really necessary, but the specific situation also needs to be different from time to time.

There are several major nutritional supplements, and special attention needs to be paid to the way they are supplemented.

Calcium Throughout the pregnancy, pregnant women will actively supply the calcium needed by the fetus from the placenta, so the calcium requirement will increase significantly during pregnancy.

In general, women need an average of about 800 mg of calcium per day during non-pregnancy, and during pregnancy, they must consume 1000-1200 mg of calcium per day during the pregnancy 13 weeks; 1200-1500 mg during the pregnancy 26 weeks, and take 1500-1800 mg of calcium the last trimester.

And this is not enough just to supplement from food.

Once the blood calcium concentration is too low, bone calcium stored throughout the body may be used, causing cramps, back pain, osteoarthritis, and edema in the second trimester.

In severe cases, it may even lead to osteoporosis, tooth loosening, and postpartum milk. Insufficiency, etc.

Therefore, on the premise of ensuring adequate calcium intake in the diet (such as drinking more milk), you should also take some extra safe calcium tablets in the pregnancy 13 weeks and pregnancy 26 weeks.

Vitamins play an extremely important role in maintaining the normal physiological functions of the human body.

Therefore, in order to ensure the normal development of the fetus, women need to increase their vitamin requirements after pregnancy and need to be supplemented by food or multivitamin preparations.

Vitamins B have the greatest impact on pregnant women.

In early pregnancy 28 weeks, B vitamins can not only prevent fetal malformations and congenital heart disease, but also nourish nerves and inhibit nausea and vomiting.

In the pregnancy 13 weeks, pregnant women who have severe morning sickness that can’t eat should pay special attention to supplementation.

Some B vitamins (such as vitamin B12) are only found in animal foods, so if you are a vegetarian who does not even eat eggs or milk, you must take nutritional tablets.

It should be noted that some fat-soluble vitamins (such as vitamins A, D, E, K, etc.) can be stored in the body after absorption, so it should not be supplemented in excess, otherwise it will easily cause accumulation poisoning.

During pregnancy, pregnant women should regularly check their blood routine.

Once anemia is found, iron should be added in time.

At this time, you can take some iron, the amount can refer to anemia patients.

Vitamin C-rich orange juice, red peppers, and strawberries are better eaten with iron-fortified cereals, spinach, and whole wheat bread.

A Large number of studies on folic acid have confirmed that supplementing with small doses of folic acid can reduce the occurrence of fetal neural tube defects, such as anencephaly or spina bifida.

In addition, the folic acid deficiency can cause fetal rabbit lips, jaw cleft, and congenital heart disease.

Various green vegetables (such as spinach, lettuce, asparagus, pakchoi, broccoli, etc.), as well as beans, fruits (bananas, strawberries, oranges, etc.) and dairy products are rich in folic acid.

In addition to taking in these natural foods, pregnant women also need to take some supplements.

It is best to start taking it 3 months before pregnancy and supplement it with 400 micrograms of folic acid tablets daily.

Protein is the material basis of life.

The fetus in the first trimester is still small, and the mother’s demand for protein will not increase significantly, so no special supplement is needed.

Starting from the second trimester, the daily protein requirement of pregnant women will increase from 60 grams to 80-90 grams (a glass of milk and a bowl of cereals contain the equivalent of 10 grams of protein).

Protein supplements include a cup of yogurt for breakfast, a cup of mung bean soup for lunch, and whole wheat bread coated with peanut butter.

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Vegan Diet Society is a lifestyle blog focusing on delicious, healthy and homemade recipes.We love making delicious vegan food and versions of all the old favorite dishes.

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