Is the vegetarian diet safe for pregnant women?

In 2016 the American Dietetic Association from the United States stated that if a vegetarian diet is properly planned it is considered healthy and nutritionally adequate, even if we talk about. In addition, it appears to provide benefits for the prevention and treatment of certain diseases.

The and vegan are appropriate for all stages of life, including pregnancy, lactation, infancy, childhood, adolescence ... Even for athletes. Of course, as long as the diet is in place, to ensure that nutritional needs are not lacking, especially in pregnant women.

7 Essential Nutrients for a Pregnant Vegetarian

Iodine

Iodine is part of the thyroid hormones where energy metabolism is stored and regulated. Iodine is part of seaweed, fish, shellfish and some vegetables and it is important to make sure that you have a good supply before you get pregnant. supplementation or taking iodized salt daily.

Iodine deficiency is related to:

• Higher incidence of spontaneous abortions.
• Increase in cases of Congenital malformations, perinatal and infant mortality.
• Defects of psychomotor development.
• May cause cretinism, disease characterized by physical and mental retardation.

Folic acid (B9)

Folic acid is a Essential vitamin for pregnant women for its basic role in cell division and DNA synthesis. In the case of a deficiency, the capacity for cell multiplication suffers and can cause. The best sources of folic acid are:

• Vegetarian food such as green leafy vegetables (spinach, chard, cabbage ...)
• Whole grains
• Dried fruits
• Vegetables
• Fruit (orange, banana, avocado…)
• Brewer's yeast and wheat germ…

Different studies have shown that supplementing the diet with during pregnancy and before conception, reduces the incidence of neural tube defects in the newborn. Similarly, a low intake of folates (the form in which the acid is found in food) increases the risk of premature births and can lower the weight of the baby at birth, which is why in our country its supplementation is prescribed.

Cobalamin (B12)

Vitamin B12 participates in metabolism, in the formation of red blood cells, in the maintenance of the central nervous system, including the brain and spinal cord. Vitamin B12 requirements increase during pregnancy, its deficit can lead to anemia and neural tube defects.

Whether follow a feed vegetarian or ovolactovegetarian it is essential to supplement it, since vitamin B12 is found exclusively in foods of animal origin. In the case of being a pregnant woman and a vegetarian, the needs of this vitamin are doubled.

Vitamin D and Calcium

stand out for being essential nutrients for a correct bone health. The calcium intake of vegan pregnant tends to be less than in ovo-lacto-vegetarians and can be located.

Can be covered calcium needs during pregnancy if foods fortified with calcium or a are used, but everything will depend on the individual levels of each woman. It is important to take into account which are the components of the diet that make it difficult to absorb calcium so as not to worsen your availability:

• A high sodium intake (salt) can also promote urinary calcium losses.
• A diet rich in phytates (contained in the fiber) decreases the bioavailability of calcium among other nutrients, and of iron.

On the other hand, vitamin D also intervenes in the absorption of minerals and the mineralization of bone. Our body gets part of the vitamin D through cutaneous synthesis when we we expose to the sun, the rest is obtained with food intake, especially dairy products, or supplements.

Vitamin C and Iron

Foods of plant origin rich in iron are (spinach, chard, red cabbage, parsley) and legumes.

The iron in these foods is absorbed to a lesser extent and is called “non-heme” iron. To improve its absorption you need an acid medium, that's why it is recommended that pregnant women take foods rich in vitamin C With . For example, season some dishes with lemon or orange juice.

Omega-3 fatty acids

They are a type of polyunsaturated fatty acids that make up fat and that help maintain a healthy balance of lipids in the blood, inhibit platelet aggregation mechanisms (prevent cardiovascular disease) and are essential for the development of the baby's central nervous system, even .

While vegetarian diets are generally rich in omega 6 fatty acids, they can be insufficient in omega 3 fatty acids. Omega 3 fatty acids are obtained mainly from blue Fish. The vegan pregnant They should take into account the consumption of other sources of omega 3, such as flax seeds, chia seeds, walnuts, flaxseed oil, and soybeans, so it is advisable to ensure their daily intake.

Proteins and amino acids

Proteins are made up of amino acids and the protein quality it will vary depending on the number and quantity of essential amino acids it provides.

• The proteins that provide the food of animal origin are considered of high biological value for their quantity and their content in essential amino acids
• The proteins that provide the food of vegetable origin are not of high biological value, and tend to have limiting amino acids, which are different depending on the food. That is why it is recommended to combine different plant sources throughout the day to guarantee the supply of all essential amino acids. Cereals do not contain the same as legumes for that reason must be combined to get a high quality protein.

In the vegetarian diet of a pregnant woman must not be missing:

• Legumes (lentils, chickpeas, beans and soybeans and soy derivatives)
• Nuts (walnuts, hazelnuts, almonds, cashews ...)
• Cereals (flour, oats, rice, barley, buckwheat or buckwheat, millet, quinoa, pasta, bread ...)
• Seeds (sunflower, pumpkin, sesame seeds ...)
• Seitan

 We can eating a vegetarian diet during pregnancy provided that a planned and healthy diet is followed that meets the dietary needs at this stage of life. In addition to the increased needs for nutrients due to being pregnant, the needs for following one will be taken into account, paying special attention to vitamin B12, as it is the nutrient that will have double the requirements.

• We can also eat a vegetarian diet during pregnancy without the mother or future baby suffering any risk.
• Always, yes, that a planned and healthy diet is followed that meets the dietary needs at this stage of life.
• In addition to the increased needs for nutrients due to being pregnant, the needs to follow a vegetarian diet must be taken into account, paying special attention to B12, as it is the nutrient that will have double the requirements.

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