Being a vegetarian while pregnant does require special attention. The reason, pregnant women and fetuses in the womb requires a complete nutritional intake to stay healthy. Nutrition needs to be obtained from various types of food, including animal foods.
Pregnant women are encouraged to consume a lot of nutrients, including protein, folate, iron, calcium, and various types of vitamins.
Some nutrients are contained in fruits and vegetables, but some are more contained in animal foods, which are limited or not consumed by a vegetarian at all.
Facts of Being Vegetarian when Pregnant
Being a vegetarian while pregnant can actually be, but must be with full supervision by a doctor. Because, there are nutrients for pregnant women who are more commonly found in animal foods, such as beef, eggs, and fish.
Limiting or not eating animal foods can increase the risk of pregnant women and fetuses experiencing nutritional deficiencies.
One of the many nutrients contained in animal foods is vitamin B12 and folate. These nutrients play a major role in the development of the fetal nervous system. So when a pregnant woman is deficient in vitamin B12 and folate, her baby is at risk of developing neural tube defects.
In addition to vitamin B12, beef and fish are sources of protein and vitamin D. Vitamin D has a variety of benefits for the body, especially for maintaining bone health and endurance. As for protein, it is important to help the formation of body tissues. If these nutrients are lacking, pregnant women are at risk of developing preeclampsia.
Not only that, animal foods are foods rich in iron. Iron deficiency increases the risk of pregnant women having anemia. If it occurs protracted and severe, anemia can cause premature birth, babies born with low weight, or experiencing growth and development problems.
Preventing Nutrition Deficiency
Actually there are some fruits, vegetables, and foods made from plants that contain the nutrients above. It's just that the levels of nutrients in these foods tend to be less than the levels in animal food sources.
If you do not eat balanced nutritious food, it is feared that the nutritional needs of pregnant women are not fulfilled properly. For pregnant women who are vegetarians, try to meet the following nutritional intake:
1. Iron and folate
In meeting the needs of iron and folate, pregnant women can eat green vegetables, dried fruits, nuts, whole wheat bread, iron fortified cereals, or eggs (if vegetarian type pregnant women who still consume them).
2. Protein
Although the biggest source of protein is animal food, a high enough protein intake can also be obtained from plant foods. Good sources of vegetable protein for vegetarian pregnant women are nuts, for example soybeans. Vegetables and fruits also contain protein, but generally not in high levels.
For vegetarian pregnant women who still consume animal food products other than meat, protein can be obtained by consuming milk, cheese and eggs.
3. Vitamin B12
If pregnant women still consume foods that are products from animals, such as milk, cheese and eggs, increase this intake to meet the needs of vitamin B12. In addition, pregnant women can also consume soy milk and cereals that have been added vitamin B12.
4. Vitamin D and calcium
Vitamin D that can be formed by the body with the help of sunlight can also be found on cheese, egg yolks, and food products that have been added to this vitamin, such as cereals, fruit juices, nuts, and soy milk. These types of food also generally contain calcium which is quite high.
However, before deciding to continue to adopt a vegetarian diet while pregnant, Bumil should discuss with the doctor first. Especially if pregnant women are a type of vegetarian who does not consume products from animals, such as eggs and milk. If necessary, your doctor can prescribe a pregnancy supplement that contains additional nutrients.
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