Is it Safe to Be Vegetarian while Pregnant?

Pregnant women should get a variety of nutrient-rich intake to maintain the health of yourself and the baby in her womb. However, what if you included among vegetarians who can not eat some certain foods, where it is recommended for pregnant women?

The answer is that you can still live a vegetarian diet during pregnancy, as long as you consume intake planned.

There are some very important nutrients for pregnant women are iron and vitamin B12. Iron is needed for forming red blood cells carrying oxygen throughout the body and the baby. If this deficiency, you may feel dizzy, weak, tired and pale. Your child is also at risk of preterm birth and has a little weight and suffering from anemia due to iron deficiency.

Vitamin B12 also plays a significant role in the formation of red blood cells, as well as maintain healthy nervous system and convert food into energy needed for pregnant women. This vitamin deficiency during pregnancy can increase your risk of birth defects.

Unfortunately, these two nutrients more commonly found in animal foods such as fish and meat. Even so, you need not worry because it can be tricked.

Then, you also need folic acid can prevent birth defects, helps the production of red blood cells, can lower your risk of having a miscarriage and premature birth, or babies born with low weight.

Vitamin D and calcium are also required in your plate. Both intakes is essential to support the growth of child's bones.

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So, where vegetarians can meet the nutritional needs?

Ferrum. You can eat green vegetables, dried fruits, nuts, whole wheat bread, iron-fortified cereals, or eggs (if you're the type of vegetarians who still eat them).

Vitamin B12. If you are still allowed byproducts such as milk, cheese, and eggs, you can include these in your diet intake. Also, you can also eat cereals and soy beverages are fortified by the vitamin B12. Given the variety of food vitamin B12 for vegetarians bit, you can take additional supplements that contain this vitamin.

Folic acid. There are several types of foods high in folic acid can you consume, such as peanuts, spinach, asparagus, oranges, fortified cereals or folic acid.

Vitamin D and calcium. Vitamin D can you find in cheese, egg yolks and vitamin fortified food products such as cereals, orange juice or soy milk. Vitamin D also you can get from exposure to direct sunlight on the skin. To obtain the calcium, you can consume milk, cheese, yogurt, spinach, mustard, soy milk, and red beans.

Nutrition intake above is necessary that there should be in your diet that is pregnant. So, make sure every day you consume these nutrients. Oia, avoid drinking coffee and tea because these drinks can inhibit the body absorb iron found in vegetables.

Among vegetarians who are pregnant are also advised to undergo some blood tests during pregnancy to determine the levels of iron in the body. If the iron concentrations in the body are low, your doctor may recommend you to take iron supplements.

Tags : healthy tips

Is it Safe to Be Vegetarian while Pregnant?