However, you must complete your nutritional needs by considering the following:
1. Sufficient B12
For a vegetarian it is very difficult to find the vitamin B12 content which is abundant in some meats. However, it is very important for those of you who are vegetarians to ensure that you are getting enough B12 during pregnancy and breastfeeding. The recommended daily allowance for pregnant women is 2.4 mcg. A deficiency in B12 can also lead to depression, mood problems, vision problems, low blood pressure, and dementia among a number of other issues. For those of you who are vegetarian, you really need supplements to get enough vitamin B12, consult your doctor.
2. Need for Iron
There are two forms of iron; heme and nonheme. Heme sources are more easily absorbed into the body and those that are present in animal sources such as meat, poultry, and fish, or rather, about half of the iron is heme iron and the rest is nonheme. Nonheme iron sources also come from dairy products, eggs, and plant foods. According to research the requirement for iron intake is 1.8 times higher for vegetarians because nonheme iron is not absorbed as well as heme iron. The daily recommendation is 18 mg of iron per day but you may be surprised to learn that you can get 14 mg from ½ cup of pumpkin seeds, 6.2 mg from ½ cup of tofu, and 7.4 mg from 3 ounces of steamed oysters. Other sources of iron include sun seeds. Complete with consumption of vitamin C to help the absorption of iron into the body.
Iodine is required for the production of thyroid hormones. Iodine deficiency can lead to enlargement of the thyroid gland and mental retardation in the fetus. Iodine can be found in a number of foods including iodine salt, nori, soy milk, and soy sauce. According to research reported during pregnancy women should consider iodine supplements to ensure that they are getting enough. However, there is an added risk that too much iodine can also cause thyroid problems.
4. Consume in complete combination
A pregnant woman who is vegetarian is sure to get adequate amounts of macronutrients, especially protein, if the mother eats all sources of nutrients including nuts, soybeans, whole grains. Even so, it is advisable for you to consume a complete combination of natural ingredients that are obtained by yourself because it will reduce the chemical content. Fast food alone is not good for your baby’s development both physically and psychologically. Psychologically will affect your child’s emotional.
5. Foods with sufficient fat content
Make sure that your baby is getting enough fat by cooking with enough oil, nuts, and avocado. You can not only get fat from the types of poultry and red meat that you avoid as a vegetarian. In fact, foods such as avocado, tofu, oil, wheat, nuts and seeds are sources of healthy fats that your fetus needs.
Thus for those of you who are vegetarians it is very important to pay attention to food intake even though you basically don’t consume certain types of food. This is to meet nutritional adequacy in the development of your fetus.