Vegetarian nutrition is a nutritional model in which animal sources such as meat, chicken and fish are not consumed and the number of people who prefer it has increased significantly recently. Vegetarianism also has various subgroups. Some consume only eggs, some only fish, some only dairy products, some eggs and dairy products... Health risk situations also vary depending on whether they are strict about animal sources.
During pregnancy, nutrition should be special since the baby is also fed by the mother. is required. Vegetarian mothers should pay extra attention to nutrition, as animal foods, which are an important source of nutrients such as protein, iron, B12 and zinc, which become increasingly important during pregnancy, are consumed in a limited manner. If the nutrition of vegetarian mothers is well planned, it does not pose a high risk for the mother and her baby.
Vegetarians get high amounts of fiber from their plant-based diet. This helps prevent digestive problems such as constipation, which is a common problem during pregnancy. In addition, since the amount of fat and calories consumed in a vegetarian diet is less, weight control is easier.
Another positive aspect of a vegetarian diet is that it is a nutritional model rich in folic acid. Low birth weight babies and neural tube defects are seen in folic acid deficiency, which is one of the most emphasized vitamins during pregnancy. Dark green leafy vegetables, legumes, eggs, cauliflower, whole grains, milk and its products are folic acid sources that vegetarian pregnant women can choose. Requirements increase during pregnancy.
It is necessary to make special planning to ensure adequate nutrient consumption in pregnant mothers who eat a plant-based diet. In addition to providing sufficient daily energy and protein, it is also necessary to ensure the necessary intake of iron, calcium, zinc, vitamin D and vitamin B12.
When it comes to protein, the first thing that comes to mind is meat. However, there are other good sources of protein other than the meat group. Eggs, milk, yoghurt, kefir, cheese, legumes (chickpeas, lentils, beans, kidney beans, etc.), oily seeds such as walnuts, unroasted almonds, hazelnuts, peanuts, cashews, quinoa, bulgur and whole grain products also contain protein. Vegetarian pregnant women consume these protein-rich foods regularly every day.
Iron is one of the essential minerals whose need increases during pregnancy and its main source is meat products. Vegetable sources also contain iron content, but since it is not absorbed as much as animal sources, its usefulness is lower. It has been observed that babies born to mothers with a plant-based diet have less iron stores, have low birth weight and are premature. Apart from meat products, iron is also found in foods such as eggs, dark green leafy vegetables, legumes, molasses, black raisins, plums and figs. Vegetarian pregnant women should be careful about consuming these foods to meet this increased iron need. In addition, since vitamin C increases iron absorption, vegetables and fruits rich in vitamin C, such as citrus fruits and tomatoes, should accompany main meals. Since tea and coffee reduce iron absorption, they should be drunk 1 hour after meals and should be limited to 1-2 cups per day.
Another mineral whose need increases during pregnancy is calcium. It should be preferred to obtain calcium from natural sources. Milk, yoghurt, cheese, curd, molasses, hazelnuts, legumes and green leafy vegetables are good sources of calcium. Vegetarians do not experience calcium deficiency because they consume these foods. Insufficient intake of these may cause problems for the baby and mother. Calcium is very important for tooth and bone development. Insufficient calcium intake causes deterioration in bone development in the baby. In addition, when sufficient calcium is not taken from the diet, this requirement is met by withdrawing calcium from the bones. This may cause bone softening, tooth decay and loss in the mother.
The need for vitamin D also increases during pregnancy and it is also necessary for the absorption of calcium. Sunlight is the most beautiful source. Its nutritional sources are eggs, milk and oily fish. Vegetarians may need vitamin D supplementation.
Vitamin B12 is necessary for cell division and protein synthesis. Deficiency causes megaloblastic anemia, structural anomalies and problems in the nervous system. Its nutritional sources are animal foods such as organ meats, red meat, milk, cheese, egg yolk, fish meat and are not found in plant foods. Accordingly, babies of vegetarian mothers may have neurological disorders. ir. Therefore, it is even more important during pregnancy. Supplementation may be required under expert supervision.
Deficiency of Omega 3 fatty acids during pregnancy may cause premature birth or neurological problems in the baby. The best source is oily fish. Apart from fish, it is also found in herbal sources. Vegetarian pregnant women should meet this need from foods rich in Omega 3 such as purslane, walnuts and pumpkin seeds. They can take Omega 3 supplements under expert supervision.
Deficiency of zinc, which is important for tissue development, during pregnancy can cause stillbirths, congenital anomalies and fetal growth retardation. For zinc intake, foods such as meat, seafood, milk and its products, eggs and oilseeds should be included in the diet. Vegetarians can meet this requirement from sufficient milk, eggs, cheese, nuts and legumes. However, it should not be forgotten that the absorption of zinc from animal sources is better than that found in plant sources. In addition, in a grain-based diet, zinc absorption is negatively affected due to the phytates contained in grains.
Read: 0
