Nutrition during pregnancy is extremely important. If you are vegan or adhere to some types of vegetarianism, you should pay special attention to the food plan. Your menu should not lack vital vitamins and minerals. Here are three items to be careful about.
Vitamin B12
If you are a vegan or a vegetarian, it is extremely important to avoid a vitamin B12 deficiency even before you conceive. During pregnancy, a deficiency of this vitamin can affect your baby's growth and development.
Those of you who adhere to this kind of vegetarianism,which allows the consumption of dairy products, can get it from them as well as from the consumption of eggs, fish, seafood, tofu, yeast. Vegans should consume more grains, fortified soy drinks.
Vitamin D
Vitamin D is the other important vitamin that you should not miss during pregnancy. Our bodies can produce it when we are exposed to sunlight.
For those of you who do not consume fish and dairy products, it is very important to inform your doctor about the diet plan you are following and to add more soy milk, mushrooms and potatoes.
Calcium
Calcium is the third very important element for pregnant women and especially for those who are vegan or vegetarian. Here are some examples of he althy foods that can provide you with good amounts of calcium if you don't consume dairy: dried fruit,legumes, soybeans, rice, tahini, broccoli, spinach, green leafy vegetables, okra, nuts, seeds and more.
