Vitamins for vegetarian pregnancy: Feature features

Vitamins for vegetarian pregnancy: Feature features

I. Vegetarianism and pregnancy: General considerations

A vegetarian diet excluding meat, fish and poultry can be quite complete and nutritious, even during pregnancy. However, pregnancy is a time of increased needs for nutrients, and vegetarians need to carefully plan their diet in order to provide themselves and the developing child with all the necessary vitamins and minerals. It is important to understand the various types of vegetarianism and their potential effect on the consumption of nutrients.

• Lacto-this-vegetarian: This type of diet excludes meat, fish and poultry, but includes dairy products and eggs. It is considered one of the easiest to provide good nutrition, since dairy products and eggs are good sources of protein, calcium, vitamin B12 and other important nutrients.
• Lacto-Vegetarianism: This type of diet excludes meat, fish, poultry and eggs, but includes dairy products. It requires more thorough planning than lacto-votarism to ensure a sufficient amount of protein and iron.
• This-vegetarian: This type of diet excludes meat, fish, poultry and dairy products, but includes eggs. Like lactic vegetarianism, it requires an attentive approach to planning a diet to satisfy the needs for calcium and vitamin B12.
• Veganism: This is the most stringent type of vegetarianism, excluding all animal products, including meat, fish, poultry, dairy products, eggs and honey. The vegan diet requires especially careful planning and, as a rule, taking vitamin additives to provide a sufficient amount of vitamin B12, vitamin D, calcium, iron, zinc, iodine and omega-3 fatty acids.

II. Key vitamins and minerals for vegetarian pregnancy

Pregnancy significantly increases the need for certain vitamins and minerals. For vegetarian, especially vegans, it is important to pay special attention to the following nutrients:

• Vitamin B12: Vitamin B12 is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. Vitamin B12 deficiency can lead to neurological problems in the mother and child, as well as to delay in development and anemia in the child. Vitamin B12 is mainly contained in animal products, so vegetarian, especially vegans, absolutely need to take vitamin B12 additives. Alternative sources, such as enriched products (vegetable milk, yeast), can be insufficient to meet the needs during pregnancy. The recommended daily dose of vitamin B12 for pregnant women is 2.6 μg. Reception of high doses of cyanocobalamin (the form of vitamin B12 in most additives) provides adequate assimilation even in case of violation of absorption. Methyl cobalamin and adenosylcobalamin are active forms of vitamin B12 and can be preferable for some people.
• Iron: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body. During pregnancy, the need for iron increases significantly, since it is necessary to provide oxygen not only of the mother’s body, but also the child’s body. Iron deficiency can lead to anemia in the mother, premature birth and low weight at birth in a child. Vegetarian iron (non -meter iron) is absorbed worse than iron from animal products (hemic iron). In order to improve the absorption of a non-meter iron, it is recommended to consume products rich in vitamin C (citrus fruits, pepper, broccoli), simultaneously with products, rich iron (legumes, dark green leafy vegetables, dried fruits). Avoid the use of tea and coffee during eating, as they can prevent the absorption of iron. The recommended daily dose of iron for pregnant women is 27 mg. The doctor may prescribe iron supplements if the diet does not provide enough. It is important to remember that an excess of iron is also harmful, so you should not take iron additives without consulting a doctor.
• Calcium: Calcium is necessary for the development of the bones and teeth of the child, as well as to maintain the health of the mother’s bones. During pregnancy, the mother’s body gives calcium to the child, so it is important to ensure sufficient intake of calcium with food. Good sources of calcium for vegetarians include dairy products (for lacto and lacto-ovo-vegetarian), enriched plant drinks (almond, soy, rice milk), tofu, dark green leafy vegetables (broccoli, cabbage), sesame and almonds. The recommended daily dose of calcium for pregnant women is 1000 mg. If the diet does not provide enough calcium, the doctor may recommend calcium supplements. It is important to use vitamin D, as it is necessary for the absorption of calcium.
• Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health. It also plays an important role in the immune system and the development of the brain of the child. Vitamin D is synthesized in the skin under the influence of sunlight, but many people do not receive enough sunlight, especially in the winter months or if they live in the northern latitudes. Vitamin D is contained in small quantities in some products, such as oily fish and egg yolks (for lacto-votaricans). Veganks, as a rule, need to take vitamin D additives. The recommended daily dose of vitamin D for pregnant women is 600 IU (15 μg). There are two forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is considered more effective for increasing the level of vitamin D in the blood. Vagan additives of vitamin D3 are usually obtained from lichens.
• Folic acid (vitamin B9): Folic acid is necessary to prevent defects in the nervous tube in a child, such as the back of bifid. It is recommended to start taking folic acid until conception and continue during the first trimester of pregnancy. Good sources of folic acid include dark green leafy vegetables, legumes, orange juice and enriched cereals. The recommended daily dose of folic acid for pregnant women is 600 mcg. It is important to consume folic acid in the form of additives, as it is better absorbed than a folate from food.
• Iodine: Iodine is necessary for the normal functioning of the thyroid gland of the mother and child. Iodine deficiency can lead to problems with the development of the brain and nervous system of the child. Good sources of iodine include iodized salt, seaweed (in moderate quantities, as some species contain a lot of iodine) and dairy products (for lacto and lacto-ovo-vagaria). The recommended daily dose of iodine for pregnant women is 220 μg. It is important to avoid excessive use of iodine, as it can also be harmful.
• Omega-3 fatty acids: Omega-3 fatty acids, especially DHA (non-achexaenic acid), are necessary for the development of the brain and vision of the child. They can also reduce the risk of premature birth. The main source of DHA is fat fish that vegetarians do not use. The vegetarian sources of omega-3 fatty acids include alpha-linolenic acid (ALA), which is contained in linseed seeds, chia seeds, walnuts and rapeseed oil. However, the body is ineffectively converts Ala into dha. Therefore, vegetarian, especially vegans, are recommended to take DHA additives obtained from algae. The recommended daily dose of DHA for pregnant women is 200-300 mg.
• Zinc: Zinc is necessary for the growth and development of the child, as well as to maintain the mother’s immune system. Good sources of zinc include legumes, nuts, seeds, whole grain products and dairy products (for lacto and lacto-ovo-vegetarians). The recommended daily zinc dose for pregnant women is 11 mg. Employment of zinc can be reduced by phytic acid, which is contained in whole grain products and legumes. Landing and germination of these products can improve zinc assimilation.

III. Planning a vegetarian diet for pregnant women

Careful planning of the diet is the key to ensuring adequate nutrition during vegetarian pregnancy. It is important to use a variety of products from all food groups.

• Squirrels: Proteins are necessary for the growth and development of the child, as well as to maintain the health of the mother. Good sources of protein for vegetarian include legumes (lentils, beans, chickpeas), tofu, pace, seitan, nuts, seeds, films, buckwheat, amaranth, dairy products (for lacto and lacto-ovo-vegetarians) and eggs (for lacto-ovo-vegetarians). Try to use protein from various sources during the day to ensure the receipt of all the necessary amino acids.
• Carbohydrates: Carbohydrates are the main source of energy for the mother and child. Choose complex carbohydrates, such as whole grain products (oatmeal, brown rice, whole grain bread), legumes, vegetables and fruits. Avoid treated carbohydrates such as white bread, pasta and sweets.
• Fat: Fats are necessary for the development of the brain and nervous system of the child. Use healthy fats such as omega-3 fatty acids (from flaxseed, chia seeds, walnuts and DHA additives from algae), mononensaturated fats (from avocados, olive oils) and polyunsaturated fats (from sunflower, corn and soybean oil). Limit the consumption of saturated and trans fats that are found in fat products of animal origin and processed products.
• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that are necessary for the health of the mother and child. Use a variety of fruits and vegetables of different colors every day. Dark green leafy vegetables are especially important, which are rich in folic acid, iron and calcium.
• Supplements: In most cases, vegetarian, especially vegans, need to take vitamin supplements to provide a sufficient amount of vitamin B12, vitamin D, calcium, iron, zinc, iodine and omega-3 fatty acids. It is important to consult a doctor or nutritionist to determine which additives you need and in what dosage.

IV. Meding recommendations for various trimesters of pregnancy

Nutrient needs may change during pregnancy. It is important to adapt your diet to each trimester.

• First trimester: In the first trimester, taking folic acid is especially important to prevent defects in the nervous tube. It is also important to use enough vitamin B6 to reduce nausea and vomiting. Try to eat small portions and often. Avoid products that cause nausea.
• Second trimester: In the second trimester, the need for energy increases. Increase the consumption of protein, iron and calcium. Use products rich in fiber to prevent constipation.
• Third trimester: In the third trimester, the need for calcium, gland and omega-3 fatty acids is especially high. Try to eat foods rich in these nutrients, or take additives. Use fluid enough to prevent dehydration.

V. Possible risks and complications of vegetarian pregnancy

An incorrectly planned vegetarian diet can lead to a deficiency of nutrients and increased risk of complications during pregnancy.

• Vitamin B12 deficiency: It can lead to neurological problems in the mother and child, as well as to delay in development and anemia in the child.
• Iron deficiency: It can lead to anemia in the mother, premature birth and low weight at birth in a child.
• Calcium deficiency: It can lead to problems with the development of the bones and teeth of the child, as well as to osteoporosis in the mother.
• Vitamin D deficiency: It can lead to problems with the absorption of calcium and the development of the bones of the child.
• Iodine deficiency: It can lead to problems with the development of the brain and nervous system of the child.
• Omega-3 fatty acid deficiency: It can lead to problems with the development of the brain and vision of the child, as well as to the increased risk of premature birth.
• Low birth weight: Insufficient consumption of calories and nutrients can lead to low weight at the birth of a child.
• Premature birth: The deficiency of certain nutrients, such as omega-3 fatty acids, can increase the risk of premature birth.

VI. Consultation with a specialist

It is important to consult a doctor or nutritionist before starting a vegetarian diet during pregnancy. A specialist will help you plan a diet that will meet your needs and needs of your child. He can also recommend vitamin supplements and control your health condition during pregnancy.

VII. Examples of vegetarian dishes for pregnant women

• Breakfast: Oatmeal with fruits, nuts and seeds; Tofu-scramble with vegetables; Smoothies with fruits, vegetables, nut oil and vegetable milk.
• Dinner: Bob salad, vegetables and avocados; puree soup from lentils; Vegetarian burritus with beans, rice and vegetables.
• Dinner: Vegetable curry with chickpeas and brown rice; paste with tomato sauce and vegetables; Vegetarian lasany with tofu and vegetables.
• Snacks: Fruits, vegetables with humus, nuts, seeds, yogurt (for lacto and lacto-sovo-vegetarian).

VIII. Alternative sources of nutrients

If you have allergies or intolerance to certain products, there are alternative sources of nutrients.

• If you are allergic to dairy products: Use enriched plant drinks (almond, soy, rice milk), tofu, dark green leafy vegetables, sesame seeds and almonds.
• If you are allergic to nuts: Use seeds (sunflower, pumpkin, chia, linseed seed), legumes, tofu and vegetables.
• If you have gluten intolerance: Use glutenic cereals (rice, buckwheat, corn, movie, amaranth), vegetables, fruits, legumes, nuts and seeds.

IX. Vegetarianism and breastfeeding

The vegetarian diet can also be full and nutritious during breastfeeding. However, it is important to continue to carefully plan your diet and take vitamin additives, if necessary.

X. Additional resources and information

• Contact a doctor or a nutritionist to obtain individual nutrition recommendations.
• Study reliable sources of information about vegetarian nutrition during pregnancy and breastfeeding.
• Join the support groups for vegetarian and vegan to exchange experience and receive tips.

XI. Food additives: in -depth analysis

Although a balanced vegetarian diet is the basis of a healthy pregnancy, additives play a decisive role in eliminating potential gaps in nutrition, especially for vegan. The choice of correct additives, their dosage and form are crucial.

• Vitamin B12: Expanded Perspective

  • Various forms B12: Cyanocobalamin, the most common form, is stable and economical. However, methylcobalamin and adenosylcobalamin (active coherent forms) can be more effective for some people, especially with genetic options affecting cyanide metabolism. Sublingval (under the tongue) forms can improve absorption, bypassing problems with the gastrointestinal tract.
  • Dosage and frequency: Pregnant vegetarian women often recommend 1000 μg of cyanocobalamin once a week or 50-100 μg daily. However, the need may vary. Testing B12 levels in blood serum and methylmalonic acid (MMA) can help determine individual needs.
  • Interactions: Some drugs, such as metformin (used in diabetes), may prevent the absorption of vitamin B12.

• Iron: Absorption and Form Strategies

  • HELENT Iron: Iron bislycinate (lentite iron) is more gentle for the stomach and has better absorption than iron sulfate, a common but causing constipation form.
  • Vitamin C and iron: The use of products or additives rich in vitamin C (250-500 mg), simultaneously with iron additives, significantly improves the absorption of a non-meter iron.
  • Iron inhibitors: Tanins (tea, coffee), phytates (cereals, legumes), calcium and soy can prevent iron absorption. Avoid their use simultaneously with iron additives. Landing, germination and fermentation of legumes and cereals can reduce the content of phitat.
  • Ferritin: The level of ferritin (iron storage) in blood serum is the best indicator of iron supplies than just the level of iron in the blood serum.

• Calcium and vitamin D: synergistic interaction

  • Calcium forms: Calcium citrate is well absorbed regardless of the acidity of the stomach and can be preferable to calcium carbonate, especially if you take drugs that reduce the acidity of the stomach.
  • Vitamin D3 against D2: Vitamin D3 increases the level of vitamin D more effectively than vitamin D2. Vegan vitamin D3 is obtained from lichens.
  • Vitamin D: Magnesium is necessary to activate vitamin D. Make sure that you get enough magnesium from your diet or additives.
  • Vitamin D dosage: The dosage can vary depending on the initial level of vitamin D in the blood. Testing level 25 (OH) D in blood serum helps to determine individual needs.

• Omega-3 fatty acids: choice of vegan dha

  • DHA from algae: DHA, obtained from algae, is a reliable and stable vegan source of omega-3 fatty acids.
  • EPA vs. DHA: Although DHA is more important for the development of the child’s brain, some additives contain both EPA and DHA. EPA can have an anti -inflammatory effect.
  • ALA Transformation: Transformation of ALA (from flaxseed, walnuts) in DHA inefficient. DHA additives from algae provide direct DHA delivery.

• Iodine: Caution approach

  • Source of iodine: Iodated salt is a common source, but seaweed (for example, kelp, spirulina) contain a variable amount of iodine. Excessive use of seaweed can lead to excess iodine, which can be harmful.
  • Iodine dosage: The recommended daily dose is 220 μg for pregnant women. Some prenatal vitamins contain iodine. Check the labels to avoid excessive use.

• Zinc: Strengthening absorption

  • Forms of zinc: Picoline zinc and citrate zinc are well absorbed.
  • Zinc interaction: Calcium and iron can prevent zinc absorption. Take zinc supplements separately from these minerals.

• Kholin: Kholin is necessary for the development of the brain and nervous system of the child. Vegetarians can be difficult to get choline enough only from food. Consider the possibility of taking choline additive, especially in the third trimester.

• Probiotics: Probiotics can maintain intestinal health, which can indirectly affect the health of the mother and child. Choose a probiotic containing various strains of beneficial bacteria.

XII. Nutrition strategies to solve specific problems

Pregnant vegetarians can face special problems. Knowing nutrition strategies can help solve these problems.

• Morning nausea:

  • Eat in small portions and often.
  • Avoid smells and products that cause nausea.
  • Use ginger (ginger tea, ginger candy).
  • Use products rich in vitamin B6.

• Constipation:

  • Use products rich in fiber (vegetables, fruits, legumes, whole grain products).
  • Eas enough liquids.
  • Moderate physical exercises.

• Heartburn:

  • Eat in small portions and often.
  • Avoid fat and spicy foods.
  • Do not go to bed immediately after eating.
  • Raise the head of the bed.

• Gestational diabetes:

  • Control blood sugar with a diet and physical exercises.
  • Use products with low glycemic index.
  • Eat complex carbohydrates, proteins and healthy fats at each meal.

• Anemia:

  • Use products rich in iron.
  • Take iron additives as prescribed by a doctor.
  • Use products rich in vitamin C to improve iron absorption.

• Insufficient weight gain:

  • Increase calorie intake, using healthy products, such as avocado, nuts, seeds and whole grain products.
  • Eat in small portions and often.
  • Consult a doctor or nutritionist to make sure that you get enough nutrients.

• Excessive weight gain:

  • Use products rich in fiber to feel full.
  • Limit the use of processed foods, sweet drinks and unhealthy fats.
  • Moderate physical exercises.
  • Consult a doctor or nutritionist to draw up a diet plan.

XIII. Sustainable Vegetarianism: Environmentally friendly approach

Vegetarianism in itself is more environmentally friendly than a diet based on animal products. Nevertheless, there are additional steps that pregnant vegetarians can take in order to further reduce environmental impact.

• Choose organic products: Organic agriculture avoids the use of synthetic pesticides and fertilizers that can pollute the soil and water.
• Buy local and seasonal products: This reduces transportation costs and supports local farmers.
• Reduce food waste: Plan food, store products properly and use the remains.
• Prepare at home: This allows you to control the ingredients and reduces the use of packaging materials.
• Choose environmentally friendly additives: Look for additives obtained from stable sources and packed in environmentally friendly materials.
• Food waste composts: Composting reduces the amount of waste sent to landfills and creates the soil rich in nutrients for your garden.
• Reduce water consumption: Save water by taking a short shower, repairing cranes and using water -saving devices.
• Reduce energy consumption: Turn off the light when you get out of the room, use energy -saving light bulbs and turn off the electronic devices when they are not used.
• Recycled waste: Recycled paper, plastic and glass to reduce the amount of waste sent to landfills.
• Support for stable enterprises: Choose enterprises that use environmentally friendly methods and support social responsibility.

XIV. Myths and misconceptions about vegetarian pregnancy

There are many myths and misconceptions about vegetarian pregnancy. It is important to separate the facts from fiction.

• Myth: The vegetarian diet does not provide enough protein for pregnancy.

  • Fact: A carefully planned vegetarian diet can provide a sufficient amount of protein. Good sources of protein include legumes, tofu, pace, seatan, nuts, seeds, cinema, buckwheat, amaranth, dairy products (for lacto and lacto-sovo-vagarias) and eggs (for lacto-vagaria).

• Myth: A vegetarian diet cannot provide all the necessary vitamins and minerals for pregnancy.

  • Fact: a vegetarian diet can provide most of the necessary vitamins and minerals. However, vegetarian, especially vegans, may need to take vitamin supplements to provide a sufficient amount of vitamin B12, vitamin D, calcium, iron, zinc, iodine and omega-3 fatty acids.

• Myth: a vegetarian diet is harmful to the child.

  • Fact: A carefully planned vegetarian diet is not harmful to the child. On the contrary, it can be useful, as it is rich in fiber, vitamins and minerals.

• Myth: Pregnant vegetarians need to eat a lot of soybeans.

  • Fact: soy is a good source of protein, but there is no need to eat it in large quantities. Use so -water quantities.

• Myth: A vegetarian diet leads to a low weight at birth.

  • Fact: A carefully planned vegetarian diet does not lead to low weight at birth.

• Myth: Pregnant vegetarians need to eat only organic products.

  • Fact: organic products are preferable, but not required. It is important to use a variety of fruits and vegetables, regardless of whether they are organic.

• Myth: A vegetarian diet is too complicated for pregnant women.

  • Fact: planning a vegetarian diet requires time and effort, but it is not difficult. There are many resources and specialists who can help you plan the diet.

XV. Cases and research

Numerous studies confirm the possibility of successful vegetarian pregnancy with proper planning.

• A study published in American Journal of Clinical Nutrition, It showed that vegetarian women, who consumed enough vitamin B12, had the same frequency of healthy outcomes of pregnancy as non -nameplate.
• Review of research published in Journal of the Academy of Nutrition and Dietetics, He concluded that vegetarian diets that are well planned and contain a sufficient amount of key nutrients can support the healthy development of the fetus.
• Cais-Stad: A Vagan woman with a well-planned diet and regular reception of additives gave birth to a healthy child with normal birth weight.

XVI. List of literature

• Mangels, AR, Messina, V., & Messina, M. (2011). The Dietitian’s Guide to Vegetarian Diets. Jones & Bartlett Learning.
• Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980.
• Piccoli, G. B., Clari, R., Foresta, M., Attini, R., Vasario, E., & Delpierre, C. (2015). Vegetarian Dietary Choices during Pregnancy: Benefits and Risks. Nutrients, 7(8), 5579–5592.
• Davis, A. Becoming Vegan: Express Edition. Book Publishing Company.

XVII. Recipes for pregnant vegetarian

1. Lenthic soup with vegetables (rich in iron and fiber)

• Ingredients: 1 cup of red lentil, 1 onion, 2 carrots, 2 stems of celery, 1 clove of garlic, 4 cups of vegetable broth, 1 bank (400 g) of chopped tomatoes, 1 tsp. thyme, salt, pepper, olive oil.
• Preparation: Fry onions, carrots and celery in olive oil. Add garlic, thyme and lentils. Pour in vegetable broth and add chopped tomatoes. Bring to a boil, then reduce the fire and cook for 20-25 minutes until the lentil becomes soft. Season with salt and pepper.

2. Tofu-scramble with turmeric (rich in protein and vitamin D)

• Ingredients: 1 block (400 g) of solid tofu, 1/2 bulbs, 1/2 red pepper, 1/4 tsp Kurkums, 1/4 tsp Black salt (Kala Namak, gives the taste of eggs), olive oil, salt, pepper.
• Preparation: crush the tofu with a fork. Fry onions and pepper in olive oil. Add tofu, turmeric and black salt. Cook, stirring until the tofu is warming up. Season with salt and pepper.

3. Kinoa with fried vegetables and avocado (rich in protein, fiber and healthy fats)

• Ingredients: 1 cup of movie, 2 cups of water, 1 broccoli, 1 red pepper, 1 yellow pepper, 1 avocado, olive oil, salt, pepper.
• Preparation: Switch Kinoa in the water. Cut the vegetables and fry them in olive oil. Mix films with fried vegetables and chopped avocados. Season with salt and pepper.

4. Oatmeal with berries and nuts (rich in fiber, antioxidants and healthy fats)

• Ingredients: 1/2 cup oatmeal, 1 cup of vegetable milk, 1/4 cup of berries, 1 tbsp. Orekhov, 1 tsp Chia seeds.
• Preparation: Boil oatmeal in vegetable milk. Add berries, nuts and chia seeds.

5. Smoothies with greens, fruits and spirulina (rich in vitamins and minerals)

• Ingredients: 1 banana, 1/2 cup of spinach, 1/2 cup of almond milk,