Nutrition matters a lot during pregnancy. Many mothers who are vegan fail to eat a nutritious diet that is required during pregnancy. It is extremely important to pay attention to your diet when you are pregnant while following a vegan diet. We highly recommend speaking with your doctor who will be the best guide in this regard. Ensure that you eat food that has all the essential nutrients for the growth and development of the baby.
The nutrients that a pregnant vegan should especially include in the diet are vitamin D, vitamin B-12, iodine, zinc, iron, protein, omega-3 fatty acids, folic acid, and calcium. You must be aware of the sources of each of these nutrients and consume a diet that meets the daily requirements of these nutrients. It is simple to meet the requirements of these nutrients while following a vegan diet.
Vitamin D plays an important role in protecting your health as it helps the body to absorb calcium. Like calcium, the requirement of vitamin D is not very high during pregnancy but it is very essential to get a sufficient amount of the vitamin. Vitamin D keeps the bones strong and healthy, supports the immune system, and reduces inflammation. It is also called the ‘sunshine vitamin’.
Foods rich in vitamin D for pregnant vegans
- People who live in sunny climates get their daily dose of vitamin D with the exposure of the skin to sunlight. Those who live in cloudy areas are not able to obtain sufficient vitamin D. They need to consult their doctor who will advise about how to meet the vitamin D requirements.
- Drink vitamin D fortified milk.
- Include cereals and grains in your diet.
- Vegetables, pulses, and whole grains should be a part of the diet as well.