Veganism During Pregnancy

Blood sugar balance (such as support for energy, mood and insulin levels), a wide variety of nutrients consumed, and lots of fiber to support digestion are the benefits of a healthy vegan diet. Ensuring that nutrient needs are met is challenging. Supplementation is essential to ensure adequate iron levels in addition to regular blood checks. A vegan diet can be low for a healthy pregnancy in three areas–protein, iron and omega 3.

Protein is essential as it is used for growth and building during pregnancy. Protein from a vegan diet can be obtained from seeds, nuts, beans, legumes and soy products, but' complete' protein, where all the essential amino acids are found in one food, can be found more easily in animal products. The NHS does not offer specific protein levels to be consumed by pregnant women. Some studies have been conducted on both humans and animals, showing that a lack of protein during pregnancy can cause muscle problems and chronic diseases in offspring. Low protein symptoms may include severe fluid retention, muscle weakness, and frequent infections during pregnancy.

Iron is another essential nutrient during pregnancy. It is used to make haemoglobin for both baby and mum that carries oxygen around the blood. Iron deficient anaemia is common inpregnancy that makes the mother feel lousy–symptoms include severe dizziness, fatigue, and breathlessness. It is possible to obtain iron from plant-based foods such as green leafy veg, nuts, lentils and dried fruit, but this is the type of 'non-heme' that is less easy to absorb than the source of 'heme' found in meat.

Omega 3 is essential to provide a substance called DHA during pregnancy that is vital to the development of the baby's brain. Lack of DHA in the diet of the pregnant mother may cause the body of the mother to take it from the baby's stores. Studies have shown that postnatal depression is associated with a lack of DHA. Plants such as seeds, seed oils, nuts, avocado and coconut are rich in omega 6, but converting omega 6 to DHA is more difficult. Oily fish such as salmon, mackerel and sardines are the most bioavailable source of omega 3.