Pregnancy implies that a woman during this period eats for two. But it should be remembered that one of these two is very small. Therefore, during the entire period of pregnancy, she needs the optimal amount of nutrients.
Below is a list of the most important nutrients for pregnant women and recommendations for their intake.
Calcium. The calcium requirement of nineteen to fifty pregnant women remains at the same level as before pregnancy, and is equal to a thousand milligrams daily.
An adequate amount of calcium during pregnancy can be obtained by consuming exclusively plant foods. Our bodies absorb vegetable calcium much better than calcium, which contains milk and cottage cheese. Excellent sources of calcium are juices, cereals, vegan milk substitutes, tahini, sunflower seeds, figs, almond oil, beans, broccoli, bok choy, all kinds of vegetables, and of course soybeans and tofu. The choice is great, but the main condition is to use the products from this list daily.
Essential fatty acids are vital for pregnant women. First of all, it is alpha-linolenic acid (ALA), which, when ingested, turns into omega-3 fatty acid. Many plant foods contain this acid, such as flax seeds and oil, as well as soybeans, walnut oil, and canola.
For vegetarians, such a factor as the ratio of various fatty acids in the body is relevant. They can be obtained from foods such as sunflowers, sesame seeds, cottonseeds, safflower, soybeans, and corn.
Folic acid (folate) is necessary to prevent defects in the formation of the neural tube in the embryo, it also performs other functions. Folate is essential in the first weeks of pregnancy. Vegetables are considered the most abundant source of this acid. Legumes are also rich in folate. These days, many instant cereals are also fortified with folate. On average, a pregnant woman needs 600 mg of folate per day.
Iron. The need for iron increases during pregnancy, as it is necessary for the formation of the placenta and fetus. Iron supplements are often prescribed to pregnant women, regardless of their diet. Vegetarians should eat iron-rich foods daily. Iron supplements should not be taken at the same time as tea, coffee, or calcium supplements.
Squirrels. The daily protein requirement for women of childbearing age is 46 grams per day, rising to 71 grams in the second and third trimesters of pregnancy. It is easy to meet your protein needs with a plant-based diet. A balanced vegetarian diet, provided that it contains enough calories and nutrients, will cover the protein needs of the body.
Rich sources of protein are grains and legumes, nuts, vegetables, and seeds.
The need for vitamin B12 increases slightly during gestation. This vitamin is present in fortified cereals, meat substitutes, vegan milk, and yeast. Seaweed and tempeh contain some B12. To get adequate amounts of vitamin B12, it is essential to take prenatal vitamins or supplements containing this vitamin.
Although the need for vitamin F in the expectant mother remains the same as before pregnancy, approximately 5 mg per day, care must be taken to get it in the right amount.
In sunny weather, vitamin D is produced in the body thanks to light. It is enough to spend about a quarter of an hour in the sun in spring, summer and autumn to get the required amount of this vitamin.
Zinc. The body of a pregnant woman has an increased need for zinc. The norm rises from 8 to 11 mg per day. Vegetarians, however, will need more zinc as it is poorly absorbed due to its plant origin. Nuts, legumes and grains are rich in zinc. Zinc is best absorbed from sprouted grains, seeds and beans when washed down with tomato or lemon juice, oxidizing drinks. Zinc can be taken additionally, it is a component of vitamin complexes for pregnant women.