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What nutrients do healthy pregnant women need?

Pregnant women are the subjects that need the most nutrition. Especially for vegetarian pregnant women, during pregnancy, it is necessary to pay more attention to the following necessary nutrients:

1. Pregnant women need Iron

Iron is one of the substances that has an increased need during pregnancy. Since the iron in plants is less than the iron in animal meat, the need for iron supplements in vegetarians is even greater. There are no specific statistics on how much iron vegetarians need. However it can go up to 50 milligrams per day. In particular, both vegetarian and non-vegetarian pregnant women need iron supplements. Don’t worry too much because foods containing vitamin C will help enhance iron absorption. There are many iron-containing plants: beans, dried fruits, green vegetables, seeds. Iron is also found in soy foods, whole grains and includes sources of vitamin C found in meals and snacks. Note, the best sources of vitamin C are citrus fruits, tangerines, broccoli, greens, cauliflower.

2. Pregnant women need Zinc

Like iron, zinc is found in plants less than in animals. The best way to supplement zinc for pregnant women is from whole grain bread foods. In addition, foods rich in zinc that you need to supplement such as: wheat germ, beans, peanut butter, cashews, mushrooms.

3. Pregnant women need calcium

Pregnant women need more calcium

Pregnant women lack of calcium can lead to fatigue, pain, numbness in the legs. More serious can lead to convulsions of the extremities on the fingers. For the fetus, calcium deficiency leads to congenital rickets, vocal deformity, low dwarfism. So make sure this source of nutrients for the body. The best option for vegetarians is calcium from tofu, green vegetables, kale, figs, molasses.

4. Pregnant women need Vitamin EAS

Vitamin D does not change much for normal people and pregnant women. However, make sure you get enough vitamin D for your body. To verify this, the best way is to visit medical facilities to receive advice and results. There are quite a few plants that contain vitamin D for vegetarians. However, there is an extremely effective way to supplement vitamin D is to absorb it directly from the sun. Daily 10-30 minutes of direct skin exposure to the sun will help you absorb enough vitamin D needed. Note that it is necessary to expose most of the skin and do not use sunscreen. Choose to sunbathe in the early morning or late afternoon when the amount of UV rays is low, to avoid damage to the skin.

Pregnant women need vitamin D
Illustration. Source: Internet

5. Pregnant women need essential omega-3

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Make sure you’re getting enough of the essential omega-3s you need during pregnancy. Sources of omega-3 you can use: flaxseeds, chia seeds, walnuts. Every day, pregnant women do not need too much of this food. Using 1/3 cup of walnuts and 1/2 coffee of flaxseed is enough. Omega-3s fall into two categories: essential omega-3 fatty acids (ALA) & long-chain omega-3 fatty acids (including EPA and DHA). To be on the safe side, you should get a small vegan (algae-derived) intake of these fats each day, about 300 milligrams of DHA and EPA combined.

6. Pregnant women need iodine

Illustration. Image source: Internet

Every day pregnant women need to supplement 90 micrograms of iodine. Iodine content is usually found in plants and vegetables. However, the amount depends on the soil in which they are grown. Therefore, species grown near the sea often contain more iodine. For vegetarians who do not want to use iodized salt, other foods containing iodine should be considered. Foods high in Iodine that vegetarians can use: seaweed, milk, iodized salt, …

The above are essential nutrients (may be lacking) for vegetarian pregnant women. Wishing you a nutritious, healthy, safe pregnancy!

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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