The trend of healthy love has made more and more people turn to eat vegetarian food. But some pregnant mothers may not dare to eat this type of food.joker
Or someone who is already a vegetarian might worry that Not eating meat at all will have a negative effect on the health of the womb and harm the baby. But what are the facts? Can pregnant women eat vegetarian or not?

Pregnancy and indifference

Pregnant people can eat vegetarian food normally. Without affecting the development of the unborn child They just have to be more careful in choosing the kind of food they eat. In order to get all the essential nutrients
With vegetarian food divided into many types Each category has different types of food that must be omitted, for example pure vegetarian or vegan, the consumption of meat and animal products of all kinds is required. For vegetarians, dairy can also be consumed with milk and dairy products. Or vegetarians, eggs can also be consumed with vegetables, grains, and eggs, etc.
However, at present there is research that found Vegetarian diets contain essential nutrients that are adequate for the needs of the pregnant and the unborn child. It is not different from eating foods that contain meat. But pregnant mothers who eat vegetarian should focus on eating a variety of foods. In order to receive complete nutrition of various types of food. You should consult your doctor about the principles of a vegetarian diet that is suitable for pregnant women. Your doctor may also recommend that some mothers take supplements to prevent deficiency of certain minerals and vitamins.

Pros-Cons of Eating Vegetarian Food During Pregnancy

Some studies have shown that Protein in most vegetarian diets is good for the kidney function. And eating a vegetarian diet may reduce your risk of developing a range of diseases and ailments, such as tooth decay, constipation, high blood pressure. Gallstones, obesity, diabetes, heart disease, cancer, etc. In addition, vegetarians tend to consume less junk food. And turn to consuming foods that are more beneficial, however, research in this area is still quite limited. Therefore need to wait for more research To confirm the exact benefits of a vegetarian diet in the future Especially eating vegetarian food in the stomach.
For pregnant mothers who want to be vegetarian, it is necessary to have a high dietary discipline. Because eating meat may be at risk of deficiency in certain types of protein, such as Pregnant people have to choose to eat other food that can be replaced with that nutrient.

The principles of eating vegetarian food for pregnant women

In addition to the consumption of vegetarian food as usual. Pregnant mothers should adjust their eating habits to suit the childbearing as well. By choosing to eat foods that are sources of essential nutrients for pregnant women as follows

protein

Protein helps to strengthen bones and tissues of the fetus. Pregnant mothers should eat a wide variety of protein foods that are adequate for the body's needs. Along with monitoring the weight gain of oneself and the fetus. Examples of foods high in protein include eggs, milk, dairy products like yogurt or cheese, whole grains, legumes like soy and peanut butter.

Iron

Usually, a pregnant woman should get 27 milligrams of iron per day, although the pregnancy vitamins that doctors often recommend are also high in iron. But pregnant mothers should also eat foods high in iron as well. Whether eggs Whole grains Legumes And green leafy vegetables like spinach or kale Including soy products such as tofu or tempeh, which are fermented soybeans. In addition, pregnant people should avoid eating tea or coffee with the main meal. These beverages contain less iron-absorbing substances, such as tannins and polyphenols. Instead, turn to consuming foods or beverages rich in vitamin C, such as orange juice, tomato juice or broccoli. Which has the effect of helping the body absorb iron better

Sync

Zinc or zinc It is a mineral that pregnant women should not be overlooked. Because it promotes the growth and building of DNA of the baby in the womb Which pregnant mothers should get 11 milligrams of zinc a day by foods that are rich in minerals such as cheese, legumes. Soy products Or whole grains, etc.

Calcium

Calcium is a nutrient that the pregnant body needs in high amounts. The pregnant woman should get 1,200 milligrams of calcium per day. Foods rich in calcium include milk, dairy products like yogurt or cheese, soy milk, white bread, whole wheat bread, almonds or almond milk. Monde, sesame, white beans, and leafy greens like kale, cabbage, or broccoli.

Vitamin d

Vitamin D helps the body absorb calcium better. Foods that are good sources of vitamin D include cow's milk, plant-based milk such as soy milk, cereals, and some orange juice. Some pregnant mothers may need to take a vitamin supplement. Where the doctor deems there is a risk of vitamin D deficiency

Vitamin B12

Vitamin B12 is an essential nutrient for your baby's brain development. But this vitamin is found only in meat or animal products like eggs and milk. Some vegetarians are advised to take B12 supplements, which are foods manufacturers add vitamin B12 to improve their nutritional value. Such as soy milk or vitamin B12-fortified cereals and nutritional yeast, your doctor may also recommend that pregnant women who are vegan to consume vitamin B12 as a supplement.

iodine

Like vitamin B12, iodine is essential for your baby's brain development processes, and iodine-rich foods are readily available on the market. Whether iodized salt Dried seaweed, cow's milk or yogurt, if any pregnant mother can not eat the above foods. There is also a multivitamin that is usually iodine as an ingredient.However, pregnant mothers should ask your doctor about the vitamin components for pregnancy.

DHA (DHA)

DHA is an essential fatty acid in the omega-3 family and has properties that help support your baby's cognitive and visual development. This is found in fish, fish oil and seaweed, which pregnant mothers worry that they will not get enough DHA. DHA can be taken as a supplement extracted from algae, however DHA as a supplement may affect platelet aggregation. Pregnant people should refrain from eating such supplements during the near labor. To prevent the occurrence of bleeding difficult. Also, always consult with your doctor before deciding to take any kind of supplement.

Folic acid

Folic acid, or folate, is a nutrient that helps prevent spinal cord defects. This is a malfunction that often occurs in babies from birth. Pregnant mothers should get 400 micrograms of folic acid per day.Foods that are sources of folic acid include green leafy vegetables, cereals, cereals, orange juice, and other fruits.

In addition to focusing on eating a wide variety of nutrients that are essential for healthy pregnancy. Pregnant mothers should refrain from drinking alcohol. Avoid eating sweeteners instead of sugar. Including limiting caffeine consumption They should not consume more than 300 milligrams of caffeine per day, which is 2 142 milliliters of coffee or three 142 milliliters of tea. Because pregnant people tend to have a higher chance of food poisoning than usual.