¿Es seguro llevar una dieta vegana durante el embarazo?, Jorge Sandoval nos instruye.

In this article you will find:

  • How to complement your vegan food?
  • Plant sources of nutrients

“Maintaining a vegan diet in pregnancy, the truth is somewhat problematic because one of the requirements that need most of the pregnant women is iron and this nutrient-containing red meat, and white”, indicated Jorge Sandoval, specialist in gynecology and obstetrics.

During pregnancy the nutritional needs are very varied, in addition to needing more iron and calcium to your health and the health of the baby, moms who have a vegan diet, usually lacking some nutrients.

Well nourished is very significant because it requires extra nutrition for the fetus, that does not mean that you have to eat double, but yes eating the foods that provide the nutrients necessary for the fetus to grow healthy and the woman can stay strong to face the hormonal and physical changes that occur.

How to complement your vegan food?

Pregnant women who have had a life vegan for many years, must append to their days at least during the stage of pregnancy and post-partum some nutrients provided by red meat, and white; however, there are plant sources that, combined with other legumes, can provide a good amount of these essential minerals, although they are never identical to those provided by animal protein.

Red meats represent a high source of protein, iron and zinc, these nutrients play a fundamental role in the nutrition of the fetus, contributing to its development, what makes it important within these consumptions.

Plant sources of nutrients


Green leafy vegetables such as spinach, swiss chard, broccoli, nuts and seeds (almonds, sesame seeds), and dried fruits are very good sources of calcium for mothers.


This mineral can be found in seeds, nuts, legumes, cereals, dried fruits, molasses, parsley, and other vegetables, dark-green leaves.

Folic acid

Broccoli, spinach, watercress, yeast and yeast extracts, nuts, peas, beans, oranges, dates, avocados avocados, and whole grains, are good sources of folic acid.

Vitamin B-12

Vitamin B-12 is found in fortified foods such as yeast extracts, soy milk, margarine, vegan (made from vegetable oils), burgers vegan.

Consult with your treating doctor the safest options to carry a pregnancy vegan healthy.

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