Does following a vegetarian diet have any repercussions on the health of the fetus? If well-conducted vegetarianism – with a balanced diet sufficient in quality and quantity – does not pause any concern, there are however precautions to be taken for pregnant vegetarian women. Here are all the keys to protecting your baby.

Vegetarianism aims to eliminate any animal product from the diet for health, welfare or ethical reasons. Some vegetarians, however, occasionally eat fish and a little poultry, but no mammals (and no cold meats). This movement is called “neo-vegetarianism”.

The latest studies show it: apart from any pathology or situation requiring special needs, a woman who eats in a varied, balanced and sufficient manner in quantity and quality, will provide her fetus with everything they need.

On this subject, a recent review of the literature conducted by a team of medical researchers from the University of Torino in Italy, was published in September 2013. For this study published in “BJOG: An International Journal of Obstetrics & Gynaecology”, Ranked 6th among the largest obstetrics and gynecology journals, the authors analyzed more than 2.329 relevant articles, ultimately selecting only 22 that met the selection criteria. Thirteen studies looked at the physiological consequences for mothers and babies, while the remaining nine looked at nutritional deficiencies. The study concludes that a well-conducted “vegetarian pregnancy” does not represent any more risk than an omnivorous pregnancy.

Other authors indicate that there is a drastic lack of randomized studies on this subject and conclude that “the vegetarian diet could be considered safe during pregnancy, provided that attention is paid to vitamins and trace elements”.

If you are a vegetarian pregnant woman, like all expectant mothers, you must pay special attention to your diet to ensure the proper development of your baby and meet his nutritional needs.

Folic acid

Folic acid, the other name given to Viitamin B9, cannot be synthesized by the human body and must therefore be provided through food. It is an essential vitamin from the first days of pregnancy because it is directly involved in the production of genetic material (including DNA) and the formation of the fetal nervous system. It also participates in the production of red and white blood cells, the renewal of the skin and the lining of the intestine, as well as the synthesis of chemicals that modulate the functioning of the brain.

Foods that contain the most:

• Dark green vegetables : spinach, chard, watercress, butter beans, asparagus, Brussels sprouts, broccoli, romaine lettuce, etc.
• Legumes : lentils (orange, green, black), lentils, dried beans, broad beans, peas (split, chick, whole).
• Orange colored fruits : oranges, clementines, mandarins, melon

The National Health Nutrition Program (PNNS), however, recommends systematic supplementation from the start of pregnancy and often even two to three months before conception, for all women wishing to become pregnant, whether or not they are vegetarians.

Omega-3

Omega-3s are fatty acids of high nutritional quality absolutely essential for the growth of the fetus. In addition to participating in the development of retinal cells, Omega-3s constitute the brain membrane and are necessary for the formation of neurons. It is also the main fuel for the brain of the fetus.

Omega-3s are mainly found in fatty fish and seafood. In the vegetarian diet, the fetus’ needs can be met via:

• Flaxseed-fed chicken eggs
• Nuts : nuts especially, but also almonds, hazelnuts, pistachios, cashews
• The oils : Perilla, Camelina, Nigella, hemp, walnuts, rapeseed, soya. But be careful because the Omega-3 present in these oils is only slightly transformed into DHA and EPA.

The iron

Iron, a mineral essential for the proper functioning of the body, is more necessary than ever during pregnancy because it allows red blood cells to capture oxygen in the lungs to transport it throughout the body and to oxygenate the fetus via the placenta. It thus ensures the good development of the baby.

If iron from animal sources is more easily absorbed by the body, it is quite possible to replace it with many foods of plant origin such as:

• The green vegetables : nettle, parsley, spinach, watercress
• The seaweeds : like sea lettuce and spirulina
• Legumes : red and white beans, chickpeas, split peas and lentils
• Oleaginous fruits (almond, hazelnut, walnut, pistachio), sesame, including in paste form and dried apricots and dried figs
• Grain products and müesli, especially with millet and oat flakes
• Condiments and spices : some are full of iron such as thyme, cumin, curry and ginger
• Dark chocolate (70-80% cocoa)

Remember that to properly absorb iron from food, the vitamin C is essential. Be sure to consume at each meal vegetables and / or fresh fruit and in particular, tomatoes, peppers, broccoli, oranges, grapefruit and other citrus fruits (possibly in the form of fruit juice, preferably freshly squeezed) .

In addition, caffeine and theine decrease the absorption of iron. These drinks should therefore be consumed at a distance from meals and in a moderate fashion. We advise not to exceed 3 cups per day.

calcium

Calcium plays an obvious role in building a baby’s skeleton and in ensuring its growth. Calcium needs therefore change during pregnancy, as the baby grows to reach its peak during the third trimester when the fetus is growing.

Foods richest in calcium:

• Dairy products (milk, yogurt, white cheese, small Swiss, faisselle): those of cow, sheep and goat are naturally rich in calcium. Vegetable drinks (oats, spelled, rice, almonds, chestnuts, etc.) and soy yogurts should be fortified with calcium.
• Green leafy vegetables : spinach, watercress, chard, broccoli, cabbage, cardoon etc.
• Calcium-rich mineral waters such as Talians®, Hépar®, Contrex®, Courmayeur®
• Oleaginous fruits : almonds, hazelnuts, walnuts, etc.

Remember that to fix calcium, vitamin D is essential. If vitamin D is most often provided via seafood as part of an omnivorous diet, the expectant mother will manufacture it naturally if she is exposed to the sun for at least twenty minutes each day.

However, in case of reduced sunshine, it is possible to replenish Vitamin D by consuming good quality eggs, mushrooms, butter and dairy products.

The soy issue 

Soy is an important part of the vegetarian diet, whether it is eaten in the form of yogurt, steak, seitan or tofu, a vegetable drink or cookies.

Animal experiments showing that isoflavones can have unwanted effects on offspring. However, this has not yet been verified in humans but, as a precautionary principle, it is recommended to limit its consumption during pregnancy,

Afssa sets out a benchmark that is easy to remember for future mothers: no more than one food containing soya per day throughout the duration of pregnancy but also during the breastfeeding period.

All soy foods contain photoestrogens and are therefore affected by this precautionary measure:

• soybean sprouts
• tofu
• vegetable soy drink, also called tonyu or soy juice
• soy yogurts
• Tempeh
• seitan
• soy steak
• soy biscuit
• and any other soy-based product

Inpes also advises to avoid food supplements containing soy extracts during pregnancy. To do this, read the list of components carefully, and never take food supplements without the consent of your doctor or pharmacist. In general, do not self-medicate during pregnancy.

Vegetarian food, provided it is varied, balanced and sufficient in quality and quantity, offers enough alternatives to meet the needs of pregnant women and their unborn babies.

However, if you are a vegetarian, it is important from the start of your pregnancy to inform your doctor so that he can pay more attention to any possible deficiency, to protect your health and that of your baby. Your doctor may prescribe a supplementation for you by:

• Vitamin B9

Vitamin B9 plays a major role in the closure of the neural tube (the rough part of the spinal cord) which takes place between the third and fourth week of fetal life. Consequently, the HAS (Haute Autorité de Santé) recommends the systematic prescription of vitamin B9 supplementation to all future mothers, vegetarian or not, at a rate of 400 µg (0,4 mg) per day as soon as they want to pregnancy and up to the 10th week of pregnancy (12 weeks) to ensure optimal growth of the fetus.

• Vitamin B12

This vitamin, present only in products of animal origin, can prove to be deficient in vegetarian women while it is essential for the multiplication of fetal cells. As a sufficient and regular intake via food is necessary (dairy products and eggs if meat and fish are not consumed), it is often recommended by doctors, and what is more for vegetarian and vegan expectant mothers.

• Vitamin D

A single dose of vitamin D in an ampoule (100.000 IU) can be administered around the 7th month of pregnancy. Vitamin D plays an essential role in the absorption of calcium, a mineral that plays a major role in building the skeleton and teeth.

• Fer

Regarding possible iron deficiencies, amenorrhea during pregnancy limits iron losses and makes iron supplementation rare. However, in the event of proven iron deficiency, resulting in intense and persistent fatigue, a pale complexion and reduced cognitive performance, an associated iron-based food supplement may be prescribed for you.

There are many food supplements intended for pregnant women, but most of them are not suitable for a vegetarian diet (gelatin, Omega-3 from fish, etc.). However, there are vegan products specially designed for pregnant women. The best is of course to have your choice of food supplement validated by your doctor so that he can check its quality and the different dosages of vitamins, trace elements and minerals.

“Vegans” do not eat any animal products, and thus eliminate from their diet, in addition to meat, fish and seafood, dairy products, eggs and honey.

This diet induces increased and almost inevitable risks of serious deficiencies, in particular in Vitamin B12. This vitamin is only found in foods of animal origin.

If the needs for iron, calcium, Omega-3 and Vitamin B9 are easily covered by a balanced, varied and sufficient vegetarian diet, vitamin B12 deficiencies are a very serious problem for vegans. This vitamin is only found in animal products and is essential for the cell multiplication of the fetus. In this regard, vegetarian and vegan expectant mothers are sometimes surprised by powerful cravings for meat or fish during their pregnancy (and the breastfeeding period). This is usually an indication that the body requires additional intakes of essential nutrients like iron or vitamin B12.

Thus, in addition to additional contributions of vitamin B9 (folic acid), recommended nowadays by practically all doctors, it is more and more frequent that the latter encourage the taking of vitamin B12 supplements and more particularly to vegan women. during the period of pregnancy and lactation.

A vitamin B12 dosage therefore seems essential for all pregnant vegan women, in addition to the usual blood tests for iron markers and folic acid. Do not hesitate to ask your doctor to check your Vitamin B12 level.

At the same time, during pregnancy, a regular and additional supply of B12 is important because the fetus accumulates its Vitamin B12 mainly from the nutritional intake of the mother and not from the stock that the latter already has. If certain foods such as breakfast cereals and certain vegetable milk are enriched with Vitamin B12, beware of false sources of vitamin B12 constituted by algae such as spirulina. In fact, this is a trap, because they contain a vitamin similar to vitamin B12 but with a slightly different chemical structure, which causes it to lose its biological properties.

If the well-planned vegetarianism of babies is generally accepted by the medical profession and considered as not posing major problems, the same is not the case for the veganism which is described as too difficult to implement to ensure the nutritional needs. of the child.

Breastfeeding babies up to at least 6 months is one of the usual recommendations. Thereafter, the guidelines for the introduction of solid foods are the same for vegetarians and non-vegetarians. Particular attention will be paid to the quantity and quality of proteins, iron, calcium and fatty acids, in particular.

The major mistake, however, is to use a simple commercial vegetable drink (soy, almond, hazelnut, spelled, etc.) to replace infant milk. Please note: these drinks are not suitable for infants!

The cases of undernourished vegan babies that we find in the medical literature come from families or communities who have subjected their children to special schemes. Balanced, trying to make plant milk themselves as a substitute for breast milk. In reality, it is not veganism or veganism that is in question, but the philosophical or religious sectarianism of the parents. The results on the health and growth of the child can be catastrophic and trigger serious pathologies. Take care!