If you are pregnant, you can continue to eat vegetarian food. Make sure that you get enough nutrients, especially iron, proteins, vitamin B1 and vitamin B12. If you do eat fish, keep doing that. During your pregnancy you can better avoid some fish species. If you do not eat any animal products at all, please contact a dietitian. She can help you with a healthy diet during your pregnancy.
Vitamin B1
Vitamin B1 is indispensable for the energy supply of the body. In addition, it is necessary for proper functioning of the heart muscle and the nervous system. If you eat vegetarian, you get vitamin B1 from bread and grain products, potatoes, vegetables, milk and dairy products.
Vitamin B12
This vitamin plays a crucial role in the building of tissues. If you do not eat animal products, you can do this with B12 fortified products, such as certain fruit juices, breakfast cereals, enriched soy milk or enriched meat substitutes. If you take a B12 supplement, you prefer to take a supplement with just this vitamin for an efficient intake.
Vitamin C
Vitamin C provides a natural resistance and helps your body absorb iron. It is mainly in citrus fruits, strawberries, kiwis and fresh vegetables.
Zinc
Zinc is important for the growth and development of your baby. The zinc intake of pregnant women is generally too low. The recommended amount during pregnancy is 15 mg per day. You will find it mainly in beans (peas, green beans, lima beans, chickpeas), nuts and seeds, carrots, whole grains such as buckwheat and millet, wheat germ, sunflower seeds, pumpkin and brewer's yeast.
If necessary, you can take a daily supplement of 15 mg of zinc during your pregnancy. If you take more than 60 mg of iron per day, this is even necessary because iron prevents the absorption of zinc.
Calcium
Calcium is necessary for the development of the bone, nerve, blood and musculature. During pregnancy, a lot of calcium is used, but you only need to increase your calcium intake if you already met the recommended intake of 900-1000 mg. It is recommended to take 1200 mg of calcium per day.
Eat a lot of calcium-rich foods daily: broccoli, kale, cauliflower, turnips, dried figs, legumes, seaweed, tahini, nuts (almonds, walnuts, hazelnuts, pistachios), and / or calcium-fortified products. If you do not eat enough calcium rich foods, you should take a calcium supplement of 500-600 mg per day.
Folic acid
The recommended amount of folic acid is 400 micrograms if you are pregnant. Women who eat vegetarian can have much higher folate levels because of the larger amount of vegetables in your diet. In principle, this is not harmful. Leaf vegetables are the best source of folic acid, besides legumes, oranges, whole grains and nuts.
Vitamin B1
Vitamin B1 is indispensable for the energy supply of the body. In addition, it is necessary for proper functioning of the heart muscle and the nervous system. If you eat vegetarian, you get vitamin B1 from bread and grain products, potatoes, vegetables, milk and dairy products.
Vitamin B12
This vitamin plays a crucial role in the building of tissues. If you do not eat animal products, you can do this with B12 fortified products, such as certain fruit juices, breakfast cereals, enriched soy milk or enriched meat substitutes. If you take a B12 supplement, you prefer to take a supplement with just this vitamin for an efficient intake.
Vitamin C
Vitamin C provides a natural resistance and helps your body absorb iron. It is mainly in citrus fruits, strawberries, kiwis and fresh vegetables.
Zinc
Zinc is important for the growth and development of your baby. The zinc intake of pregnant women is generally too low. The recommended amount during pregnancy is 15 mg per day. You will find it mainly in beans (peas, green beans, lima beans, chickpeas), nuts and seeds, carrots, whole grains such as buckwheat and millet, wheat germ, sunflower seeds, pumpkin and brewer's yeast.
If necessary, you can take a daily supplement of 15 mg of zinc during your pregnancy. If you take more than 60 mg of iron per day, this is even necessary because iron prevents the absorption of zinc.
Calcium
Calcium is necessary for the development of the bone, nerve, blood and musculature. During pregnancy, a lot of calcium is used, but you only need to increase your calcium intake if you already met the recommended intake of 900-1000 mg. It is recommended to take 1200 mg of calcium per day.
Eat a lot of calcium-rich foods daily: broccoli, kale, cauliflower, turnips, dried figs, legumes, seaweed, tahini, nuts (almonds, walnuts, hazelnuts, pistachios), and / or calcium-fortified products. If you do not eat enough calcium rich foods, you should take a calcium supplement of 500-600 mg per day.
Folic acid
The recommended amount of folic acid is 400 micrograms if you are pregnant. Women who eat vegetarian can have much higher folate levels because of the larger amount of vegetables in your diet. In principle, this is not harmful. Leaf vegetables are the best source of folic acid, besides legumes, oranges, whole grains and nuts.
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