Human health begins from the moment of conception. Diet and lifestyle, not only during the formative years but also during pregnancy, have a huge impact on the health and longevity of adults. Therefore, a healthy pregnancy This will provide your son or daughter with the best conditions for a long and healthy life. Taking good care of pregnancy also affects the health and well-being of the mother and can prevent complications typical of this stage, such as high blood pressure, gestational diabetes or anemia.
Why vegetarian?
Studies show that the more plant-based the maternal diet is, the lower the risk of gestational diabetes and excessive maternal and fetal weight gain. Plant foods rich in vitamins and antioxidants help prevent future diseases like asthma, allergies, diabetes and obesity. But a vegetarian diet is not enough to be optimal, as not all plant foods are equally beneficial. fruits and vegetables In its natural state, at least 5 daily servings should be the basis of nutrition during pregnancy. Whole grains They provide energy, vitamins, minerals, protein and fiber and should make up a quarter of the daily diet. Beans, Tofu and Tempeh They are the main sources of protein, which is necessary for the formation of all fetal tissues, and both must be present in the main meals. nuts and seeds They also provide protein and, in addition, good quality fats, minerals and vitamins.
Studies show that the more plant-based a mother’s diet is, the lower the risk of gestational diabetes and excessive weight gain.
A good supply of calcium is essential during pregnancy and is best achieved by consuming 2 servings of calcium-fortified milk and/or soy yogurt as well as green leafy vegetables, tofu, almonds, sesame seeds and dried figs.
Why organic?
In a rapidly developing fetus, exposure to pesticides and other pollutants can disrupt the development of the brain and other organs and have cumulative effects. Organic produce contains significantly fewer pesticides and higher levels of nutrients than conventional produce.
supplements
All pregnant women, regardless of their diet, should take supplements. Folic Acid and Iodine, Vegetarians and vegan women should also take B12 Vitamin, Omega-3 Fatty Acid Microalgae contribute to normal fetal brain development and are recommended in all cases.
Author: Miriam Martínez Byrge, pediatrician
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Reading Bio Eco Current November 2023