Despite the popular belief that being a vegetarian or a vegan might have a negative impact on a pregnancy, numerous gynecologists from all over the world strongly confirm that persons following this type of nutritional diets can give birth to healthy fetuses, without any actual risks. Many people ask, “What do vegans eat?”. Several studies of observation for the effects of vegetarian and vegan diets on pregnancies have reported no actual increase of significant birth defects, nor any other type of anomalies or major problems in mothers or offspring.
Different Types Of Vegetarian Diets
There are several different types of vegan diets, based mostly on certain allowed or excluded protein sources and playing jackpot247 app. Vegan nutrition is one of the strictest vegetarian diets, allowing vegetables, fruits, grains, beans, seeds, and nuts, while meat, fish, poultry, honey, milk, eggs, cheese, and any other type of dairy products are completely excluded. Regardless, specialists confirm that as long as vegetarian or vegan mother makes sure to eat only healthy food, including all of the essential nutrients and vitamins, and following an adequate nutritional plan, the pregnancy will be a healthy normal one, unaffected by the diet.
Essential Vitamins And Nutrients For A Healthy Pregnancy
Some of the key elements that are mandatory for the health and development of the fetus during pregnancy are mostly found in animal protein sources restricted by vegan nutrition, however, they are easily replaceable through equivalent and adequate nutrition plans. Vegan sources of protein are the most indicated aliments like vegetables, seeds, soy foods, and nuts. A wide variety of foods rich in iron are also mandatory and the best sources for vegan diet will be bread, pasta, iron-fortified cereals, tofu, and other foods based on soy, as well as spinach, chard, or kale. The best way to secure the necessary quantity of Vitamin C for vegan pregnant women at the same time would be by replacing coffee during meals with orange, tomato, or broccoli juice and getting free signup bonus no deposit slots. Zinc is another key element, yet it is mostly included in foods that contain iron. For calcium, vegan mothers can turn to sesame and almond seeds, soy or almond calcium-fortified milk, fruit juice, and cereals. Just as well, calcium can be assimilated through green leafy vegetables. Cereals and orange juice are also rich in Vitamin D and B12. For iodine, vegan mothers can go for dried seaweed or iodized salt. Lastly, Omega 3 DHA Acid can prove quite hard to obtain when excluding fish, thus the best solution for vegetarians and vegans relies in supplements of algae derived Omega-3 acids. As long as the necessary levels of each element are included in a daily nutrition plan and the guidelines are followed accordingly, the pregnancy will advance and evolve within normal parameters.
Several Tips And Benefits For Vegetarian Mothers
Nevertheless, each organism is different and in order to determine the most appropriate and healthy eating plan, each vegetarian or vegan mother should consult with her healthcare provider first. Apart from this, a series of safety tips can also help ensure the healthiest growing of the fetus:
- No additional calories are needed during the first 3 months of pregnancy;
- Alcohol and cigarette consumption must be avoided completely;
- Caffeine consumption should be limited to a maximum of 300mg daily;
- No weight loosing diets are allowed during pregnancy.
There are also several positive aspects surrounding pregnancies during vegan diets:
- Vegan diet during the 1st trimester can lower the risk of excessive weight gain during gestation, considerably;
- Replacing meat with plant and sea foods can reduce the risks of complications during birth;
- Vegan diets that exclude meat during pregnancy can seriously reduce the risk of gestational diabetes.
To conclude, vegetarian and vegan pregnancies pose no real dangers or threats to the fetus, as long as a carefully elaborated nutrition plans are being followed rigorously. Ensuring the daily recommended levels of key vitamins, minerals and nutrients is the most important aspect for vegan pregnant women.