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Vegan Diet During Pregnancy

Updated on June 20, 2013

Hey congrats! So you are pregnant, it’s such a wonderful feeling for sure. Your life is certainly going to change and the lovely one will make you happier and prettier all the more.

Pregnant Women on Vegan Diet Should Follow These Natural Tips
Pregnant Women on Vegan Diet Should Follow These Natural Tips | Source

However, it is also important that you are taking care of your unborn child in the right manner. The most essential step in this direction is of course, eating well and being healthy. The Mamma has to be on a proper diet, only then the baby too would be healthy. There has been some of the issues related with Vegan Diet During Pregnancy. Will it be good or bad for not just the pregnant woman but also for the unborn child.

To know about Vegan Diet, Do read- All you need to know about Vegan Diet

Vegan diet is perfectly okay for you if you are including all the essential nutrients and calories (2,000-2500 per daily) in your daily diet.

Here we discuss some of these issues in detail whether going vegan during pregnancy means a healthy pregnancy or is it vice versa. If you are a Vegan, then here is a list of foods to eat in order to stay healthy.

Vegan Diet During Pregnancy
Vegan Diet During Pregnancy | Source

Food for Vegans during Pregnancy:

Iron: Some of the best sources for iron which can be taken by vegans include pulses, apricots, vegetables. You should also take iron supplements and eat more and more of iron rich food like tofu and dried beans. If you are sticking only to vegan diet then it becomes important that you include iron in your diet from various other sources too like pumpkins, spinach, dried fruits and seaweed.

(Read: how to treat headaches in pregnancy)

Vitamin B12 sources: Fortified breakfast cereals and fortified soya drinks are said to be good sources of Vitamin B12 for vegan women.

Vitamin D: Vegans need to expose their bodies to get more of sunlight because sun is said to be one of the best sources of vitamin D especially if you are on vegan diet. Also, you need to take Vitamin D supplement.

Calcium Sources:Some of the calcium sources for pregnant women on vegan diet include fortified soya, oatmeal, sesame seeds, brown and white bread. Calcium fortified orange juice is also known to provide you with calcium and hence can be taken. You can also eat almonds and calcium coagulated tofu.

Folate Source: Folate cannot be neglected by pregnant ladies. It is needed especially during the early pregnancy months for healthy development of neutral tube. The good news is that vegan diets are said to be rich in folate. Folate rich food includes bread, pasta, cold cereals.

Iodine Source: Pregnant vegan women should try to include iodine in their diet and thus should use iodised salt in the diet.

(Also Read: Foods to Be Avoided by Pregnant Women)

These are some of the rich food to be taken by pregnant vegan for a healthy pregnancy. However, according to a few studies it has been found that those on vegan do not get enough of Vitamin B12 in their diet as well as there is lack of folate and iron too. Deficiency of Vitamin B 12 may lead to neuropathic condition in which there is muscle weakness as well as nerve damage.

It is also likely that your doctor might not be familiar with the vegan diet. If this is the case then it is important that you maintain a proper food diary so that the doctor can understand your daily dose of essential nutrients and thereby give you alternative supplements.

Also, it needs to be told that you must be sure that you are maintaining the proper weight in pregnancy. This is of specific concern to pregnant vegan women who have to eat really hard to remain on the safe side. You should include soy milk shakes, eat nuts and bean dips for a healthy weight.

Rest assured, a healthy happy pregnancy to you!!

Don't Miss Reading These

How to Treat Headaches During Pregnancy: This article is a must read for all those beautiful moms expecting their babies and also for those loving husbands which care a lot for their pregnant wives. Read the full article here

Foods to Avoid by Pregnant Women: If you are pregnant, you need to be careful with regard to the foods you are taking because you are eating not just for yourself but for your baby too. Read the Full Article Here


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    • Indian Chef profile image

      Indian Chef 

      5 years ago from New Delhi India

      Very useful tips for pregnant ladies.

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      6 years ago from India

      @TW: thank you so much for pointing out this one,

    • profile image


      6 years ago

      A very important ingredient left out is Nutritional Yeast, which is loaded with a wide variety of vitamins & minerals (including B12 if the right variety is chosen, as well as folic & iron), and has a nice cheezy flavor. Great sprinkled on pastas, pizzas, soups, salads, etc. Recommended shelf staple for every veg household.

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      6 years ago from India

      thanks, have a nice day

    • rasta1 profile image

      Marvin Parke 

      6 years ago from Jamaica

      Very informative hub with correct information being provided.


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