By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:15:31 AM.
Low levels of vitamin B12 can be especially concerning during pregnancy, as a deficiency could potentially increase the risk of neural tube defects and impair your baby’s brain and nervous system. Including a variety of nutrient-rich ingredients and fortified foods in your diet is necessary to ensure you’re meeting your nutritional needs. Vitamin B12 and vitamin D can be found in fortified foods, such as plant-based milks, cereals, and nutritional yeast. Meanwhile, protein, zinc, and iron are found in legumes, soy products, nuts, and seeds.Including moderate amounts of iodized salt in your diet can also help you meet your needs for iodine.
If you are new to vegan living, you may have at some point been daunted by densely intricate vegan recipes in glossy covers. If this has happened to you, do not worry: for every complicated recipe there is an easier one online, while you can simply substitute harder to get or more expensive ingredients. A search online will quickly tell you that you can swap cornstarch or arrowroot for plain old flour, while providing the correct measurements.
Not getting enough of these nutrients is worrisome for everyone, but it may pose a particular risk to those with increased requirements, such as children or women who are pregnant or breastfeeding.Your genetic makeup and the composition of your gut bacteria may also influence your ability to derive the nutrients you need from a vegan diet.One way to minimize the likelihood of deficiency is to limit the amount of processed vegan foods you consume and opt for nutrient‐rich plant foods instead.
The equivalent goes for collecting eggs from chickens and milk from cows and goats. Just as people create milk to nourish their babies, animals produce milk to nourish their young.