Today, pregnant women often choose to follow a healthy, balanced diet—just without animal products. The German Vegetarian Association considers a vegan diet during pregnancy to be entirely advisable. To ensure the child’s healthy development, it is essential to follow a few basic guidelines and to regularly check that nutrient intake is sufficient.
Vegan Diet and Health During Pregnancy
Pregnancy is one of the most exciting phases of a woman’s life. During this time, women experience their bodies in a completely new way and carry within them one of humanity’s greatest miracles—new life. It’s important for pregnant women to keep in mind that during pregnancy and breastfeeding—that is, as long as the child is completely dependent on the mother’s nutrient intake—they have an increased energy requirement of about 250 kcal. A vegan diet naturally meets this need. The foods typically consumed as part of a vegan lifestyle are energy-dense. These include, for example, nuts, lentils, as well as vegetables and fruits. In addition, legumes in particular are also very high in protein. Starting in the third month of pregnancy, protein plays a very important role for both mother and child. It helps with bone development.
In addition, an expectant mother who follows a vegan diet should also ensure she gets enough unsaturated fatty acids. In the absence of fish and meat, high-quality oils such as flaxseed oil and psyllium oil are the best sources of polyunsaturated fatty acids.
During pregnancy, both mother and child need increased amounts of specific vitamins in addition to the vitamins that are already essential. Provitamin B6 is found in particularly high amounts in cabbage and avocados. Calcium is just as important as protein. It is especially important for bone marrow and joints. For those following a vegan diet, consuming amaranth and sesame seeds is recommended when there is an increased need for these nutrients.
The benefits of a vegan lifestyle during pregnancy are quite clear. Vegan foods contain almost all the nutrients that are beneficial for both mother and child. Nevertheless, a vegan pregnancy should be in line with medical advice. Nutritional deficiencies can usually be addressed by taking supplements. Still, there is no reason why a vegan lifestyle cannot be maintained even during the later stages of pregnancy.
