Being vegetarian and being pregnant. Suddenly you are no longer the only vegetarian but a little creature is living with you. That little creature is even growing and needs lots of nutrients. According to my midwife vegetarians are generally more conscious eaters than non-vegetarians. In particular you need to take care for protein and vitamin B12. As a conscious eater I sought out what nutrients need more attention next to folic acid.
Vitamin D
Vitamin D comes naturally in a few animal products, such as oily fish, eggs, milk and other dairy products. The body itself can make vitamin D in the skin under the influence of sunlight. Vitamin D enables the body to absorb calcium from food and therefore plays an important role in maintaining healthy teeth and strong bones. Foods with additional vitamin D are low-fat margarine and margarine. The RDA for vitamin D is 5 micrograms.
So
- Vegetarians: spread your toast with halvarine
- Vegans: go outside!
Vitamin B12
Vitamin B12 is only provided by animal products like cheese, eggs and butter, but also in meat substitutes. Vitamin B12 (or cobalamin) is required for the production of red blood cells and for proper functioning of the nervous system.
For vegan eaters it is therefore important to be sure they get enough B12. This can be done by yeast extracts, but often that contains very low dose. Algae and seaweeds contain a substance similar to vitamin B12, but this substance has no vitamin activity.
So
- Vegetarians: keep food clean milk
- Vegans … to the shop for a supplement
High protein
Proteins provide amino acids and calories. Amino acids are the building blocks for proteins in cells. The body needs amino acids to create new cells and old cells to renew. The body uses amino acids to create new substances, such as antibodies and hormones. Some amino acids can be made by the body. Others have to come from eating. These amino acids are called ‘essential’ amino acids.
Vegetable protein in food
Milk, cheese and eggs provide much protein. But protein is also in bread, nuts, legumes (beans) and lentils. Only soy contains enough of all essential amino acids. Therefore, vegetarians and especially vegans make sure to eat products that contain protein.
So:
- In Europe everybody eats enough protein. This includes vegetarians and athletes.
- Vegans can easily ensure that they get sufficient protein when they look at what products they eat.
Iron
Iron-rich substitutes for meat are cheese, eggs, meat substitutes from the supermarket, legumes, nuts and seeds. Vitamin C promotes the absorption of iron. Therefore, use something with each meal of fruit, like vegetables or vitamin C-rich juice. For example take a glass of orange juice at breakfast, a raw food dish at lunch and a portion of vegetables with dinner.
So
- Combine iron-rich foods with vegetables or fruit
DHA
The body makes itself DHA from omega-3 fatty acid, which are primarily in fish. Vegetable sources of omega-3 fatty acids (linolenic acid) are particularly linseed oil, canola oil, walnuts (oil) and soybean oil. The one thing science is certain about is that DHA protects against heart disease, and that DHA is important for the growth and development of the brains of the unborn child. This process occurs mainly during the last three months of pregnancy. In recent years, there is growing evidence that the current power supply (not only those of vegetarians) is not adequately during pregnancy increased DHA-sufficiency. Vegetarians who are pregnant or breastfeeding should take 100-300 mg DHA daily in the form of a supplement.
So
- Vegetarians and vegans: buy plant based omega 3 capsules of algae for the last quarter!