Being a pregnant vegan woman can be very hard. Many vegan moms-to-be don’t get the support they need from their friends, family, and doctors. People often tell them that for the development of their unborn child, they must eat meat or animal products like eggs or dairy, and that going vegan will hurt both their kid and themselves.
But, contrary to what most people think, vegans give their children a better start in life because they give birth safely, happily, and healthily. With so many success stories, vegans can feel positive about keeping their lifestyle while they are pregnant. Researchers found that meat and dairy foods left behind less mercury, hormones, and antibiotics in the bodies of vegetarian mothers and their kids. Get good nutrition by eating foods high in vitamins and minerals, such as fruits, veggies, whole grains, nuts, and seeds. Vegan mothers are usually in the best health during pregnancy.
A woman who had an omnivorous diet during her pregnancy and a vegan diet a few years later said she had less morning sickness, weight gain, and bloating during her vegan pregnancy, and she lost more weight by breastfeeding sooner after giving birth. Some pregnant vegans get cravings for animal products. Studies show that these cravings have nothing to do with dietary needs, and most vegans find a way to satisfy their urges without eating animal products or by-products.
Your Diet Needs During Pregnancy:
During pregnancy, all women should increase the amount of vitamins and minerals they eat. During pregnancy, it is very important to eat enough protein, vitamin B12, iron, calcium, vitamin D, vitamin A, vitamin C, zinc, folic acid, and vital fatty acids.
- Protein intake should go up by 16–20%, which is important for cell growth and maintenance. Studies have shown that most American women get more protein than the daily recommendation, so it’s easy to keep protein levels up by eating high-protein foods like beans, barley, tempeh, beans, etc.
- B12 is a very important vitamin that pregnant women should get enough of because it is needed for tissue formation. If the mother is deficient, the child may also be deficient, which can cause growth delays or even brain damage. Seaweed and fermented soy products are not good sources of vitamin B12. Instead, you should eat fortified yeast extracts like nutritional yeast and grains, fortified non-dairy drinks, etc., to make sure you have enough B12 during pregnancy.
- Your doctor will keep an eye on how much iron you take in and may suggest supplements. This is because the mother’s red blood cells need to grow so that there is enough iron to make the baby’s blood. 30% more iron should be taken in, and the same amount of vitamin C should be taken in because it helps the body absorb iron. Iron can be found in leafy green veggies, beans, legumes, etc.
- During pregnancy, the body is able to receive and keep more calcium, which is good for the growth and development of your baby’s bones. Vegetarians also eat less calcium because they don’t eat a lot of animal nutrients. But you still need to make sure you get enough calcium, even though many people tell moms that cow’s milk is not a good source of calcium because it has saturated fat and other bad things in it and is really only good for calves.
- Getting enough calcium is easy for both mom and baby if they eat the right things. Calcium can be found in broccoli, almonds, kale, figs, and more. Vitamin D comes from the sun and can be found in fortified margarine and soy or rice milk. It helps the body absorb calcium, and while you get the most of it from the sun, you may need food or pills if you aren’t feeling well (ask your doctor).
- Zinc deficiency is linked to miscarriages and birth defects and is important for kids’ growth and development. Zinc can be found in whole grains, green, leafy veggies, mushrooms, and other foods.
- Omega 3 and 6 are necessary for a baby’s brain and eye development. These essential fatty acids can be found in flax seeds, avocados, etc., and to some extent in nuts and legumes.
- On average, vegetarians eat more folic acid than meat eaters, but high amounts of folic acid are needed early in pregnancy to make sure that babies don’t get neural tube defects from a lack of it. If a woman is trying to get pregnant or could get pregnant, she should make sure her folic acid levels are high by eating oranges, green leafy vegetables, green beans, etc.
Teach Yourself:
As they start out as parents, moms and dads need to make sure they know and understand the food needs of both baby and mom. Research, reading books, and making a meal plan are all important. It’s also easier to explain the health benefits of a vegan pregnancy to friends, family, and even doctors who don’t know much about it.
Conclusion:
Becoming a pregnant vegan can be hard because friends, family, and sometimes even doctors are not always helpful or understanding. But, contrary to what most people think, a vegan diet during pregnancy can be very healthy for both the mother and the baby. Vegan mothers can have the best health, an easy birth, and a healthy baby if they eat a balanced diet full of fruits, vegetables, whole grains, nuts, and seeds during pregnancy. Vegan women who are pregnant can make sure their needs are met by paying attention to things like protein, vitamin B12, iron, calcium, vitamin D, vitamin A, vitamin C, zinc, folic acid, and important fatty acids.
FAQs
1. How can pregnant vegans get omega-3s?
Flaxseeds, chia seeds, hemp seeds, walnuts, and avocados provide omega-3 fatty acids that help the baby’s brain develop. These foods meet pregnancy essential fatty acid needs.
2. Do pregnant vegans need vitamin B12?
Vitamin B12 is necessary for tissue production, and a lack can harm the mother and infant. Fortified foods such nutritional yeast, non-dairy drinks, and cereals can supply enough vitamin B12, unlike seaweed and fermented soy meals.
3. How can pregnant vegans get enough protein?
Plant-based protein sources such beans, lentils, tempeh, tofu, quinoa, and legumes meet pregnant protein needs. Pregnant vegans can get enough protein by eating a variety of these foods.