Being a pregnant vegan woman can be quite challenging. Numerous vegan moms-to-be don’t get the encouragement they require from family members, doctors and friends. Often they’re told they should eat meat or animal products including eggs or dairy for their unborn child’s growth and that by being vegan they’re harming both their baby and themselves.

However contrary to public opinion, vegans are in fact giving their children a much better begin to life with successful births and happy, healthful vegan children. With numerous success reports, a vegan can feel confident in maintaining their way of life throughout their pregnancy. Vegan mothers and babies are exposed to much less mercury and hormone or antibiotic residues which stem from the meat/dairy based diet plan. When good diet is maintained by consuming foods rich in minerals and vitamins like nuts, fruits, wholegrains, seeds and vegetables; vegan mothers often show ideal health through-out pregnancy.

One mom who chose an omnivorous diet plan during pregnancy and a few years later a vegan pregnancy, mentioned that during her vegan pregnancy she experienced much less morning sickness, weight gain and swelling and after birth she experienced quicker weight reduction with breast feeding. Some pregnant vegans experience animal product cravings, however research shows that cravings aren’t associated with nutritional requirements and most vegans manage to get an alternative to subdue their desires without actually consuming animal products or by-products.

Your nutritional requirements during pregnancy

With pregnancy, in every women comes a required increased intake of minerals and vitamins. It is crucial that during pregnancy you obtain adequate protein, vitamin B12, iron, calcium, vitamin D, vitamin A, vitamin C, zinc, folic acid and essential fatty acids.

Protein intake must be increased by 16-20%, important for cellular development and maintenance. Research shows that a lot of American women consume a lot more than the daily recommended allowance of protein so it is an easy task to keep levels up by consuming foods high in proteins like beans, barley, tempeh, legumes etc.

A very crucial vitamin that pregnant moms must get enough of is B12, necessary for tissue synthesis. If the mother is deficient the baby could be, that could result in delayed development and also brain damage. Seaweed and fermented soy meals are thought to be unreliable resources of vitamin B12 in fact it is suggested that fortified yeast extracts like nutritional yeast and cereals, fortified nondairy beverages etc. are consumed to make sure adequate B12 levels are obtained during pregnancy.

Doctors will be worried about your iron intake and could recommend a supplement, since it is needed to raise the mother’s red blood cells, so there’s enough to create baby’s blood. Iron consumption needs to be increased by 30% and a corresponding increase in Vitamin C can be required as this can assist with iron absorption. Iron can be found in green leafy veggies, beans, legumes etc.

Luckily during pregnancy the body absorbs and retains calcium better, ensuring a baby’s ideal bone growth and development. Vegans also have a lower level of calcium depletion, because they do not consume high volumes of animal proteins. But you’ll still must ensure you get a lot of calcium and, despite what many will tell moms to be, cow’s milk isn’t a good way to obtain calcium since it contains saturated fat and several other nasties and is really suitable for calves.

You can easily obtain plenty of calcium for mom and child simply by eating the right foods. Calcium can be obtained from broccoli, almonds, kale, figs and much more. Vitamin D sourced from sunlight, and present in fortified margarine and soy or rice milk, stimulates calcium absorption and even though most is obtained from the sun, foods or supplements may be needed (consult with your doctor first) in the event that you feel you are not getting enough.

Zinc insufficiency has been connected with mis-carriage and congenital malformations, it is necessary for baby’s growth and development. Zinc can be obtained from wholegrains, green leafy veggies, mushrooms etc.

Omega 3 and Omega 6 are necessary for babies brain development and visual acuity, these essential fatty acids can be obtained from flaxseed, avocados etc. also to some extent nuts and legumes.

Vegetarians normally consume a lot more folic acid than meat-eaters, however in the first stages of pregnancy high degrees of folic acid are needed to ensure the baby will not get neural tube defects due to a deficiency. Women intending to become pregnant, or which have a good potential for conceiving a child, should ensure they will have high amounts of folic acid by consuming oranges, green leafy veggies, green beans etc.

When embarking on this type of journey as parenthood, parents need to ensure they’re informed and conscious of both child and mother’s nutritional requirements. Research should be done, publications read and diet programs formulated. This can also make it simpler when explaining the nutritional advantages of getting a vegan pregnancy to ignorant friends, family as well as doctors.