MAMA + 1 NUTRIENTS

Being a baby mama ain’t easy, especially when it comes to being a VEGAN baby mama! Working to maintain your vegan ways while being certain that you’re providing enough of the essential vitamins, minerals, and nutrients to keep that baby growing. Some necessary vitamins and mineral that pregnant women should be certain of getting their RDA (recommended daily allowance) include…

 

 

Vitamin A:
Helps vision and the immune system
Where to find it?
Orange veggies (loaded with beta carotenes) like carrots and sweet potatoes, as well as dark leafy greens like kale, mustard greens, and spinach

 

Vitamin C:
An antioxidant that prevents cell damage and aids in iron absorption
Where to find it?
Citrus fruits and bell peppers

 

Vitamin D:
Aids in the use of calcium and phosphorus for bone development
Where to find it?
Orange juice, soy milk, and fortified cereals

Vitamin E:
Also acts as an antioxidant, preventing cell damage from free radicals
Where to find it?
Almonds, seeds and nuts, and plant based oils

 

Folic Acid/folate:
Prevents defects in the neural tube during pregnancy
Where to find it?
Darky leafy greens and citrus fruits

 

 

Some vitamins and minerals ESPECIALLY important for vegans to maintain during a pregnancy (because primary sources reside in animal origins) include…

 

 

Iron:
produces red blood cells, prevents anemia and decreased birth weight
Where to find it?
Beans and legumes, fortified grains, as well as spinach and kale
 
Protein:
repairs cell damage, aids in the production of hormones and enzymes
Where to find it?
Beans and legumes, whole grains, seeds and nuts, tofu, edamame

 

Vitamin B12 (Cobalamin):
Prevents anemia, aids in the development of the brain, nervous system, and genetic material
Where to find it?
Fortified plant milks, fortified cereals, and nutritional yeast

 

 

 

Imagery via Being Well Secrets, Authority Nutrition, Pinterest, Daily Mail, Sydney Vegan Club
Words written By Grace Esler