A List Of Vegan Superfoods For Pregnant Women


A List Of Vegan Superfoods For Pregnant Women

Vegan diets appropriately planned, according to the North American Dietetic Association, are nutritionally adequate for pregnancy and can lead to positive results in maternal and child health. A vegan diet is of vegetable origin and devoid of fats and the proteins found in meat, fish, eggs or dairy products. Along with a high intake of fiber, antioxidants, vitamins and minerals found in fruits, vegetables, whole grains, nuts, peas and seeds, some foods have a super-concentration of nutrients that can help maintain a healthy vegetarian pregnancy.

Quinoa

During pregnancy it can be difficult for vegetarians to get enough dietary protein and calories to meet the needs of the developing fetus, as well as the mother's energy requirements. Combining foods such as beans and rice, grains and nuts provides more amino acids, the building blocks of proteins. Quinoa has all the essential amino acids and therefore is a complete protein, comparable to meat and soy. The magazine Arthritis Today reports that, with 22 grams of protein per 1-cup serving, the quinoa has more than any other grain. It is also high in fiber and iron. Chilean researchers investigated the properties of quinoa, which has been cultivated since ancient times in the Andes, and found that the grain has an exceptional balance of oil, protein and fat suitable for human nutrition and its minerals, vitamins, fatty acids and antioxidants They protect the membranes of the cells and improve the nervous and cerebral function. The report was published in the Journal of the Science of Food and Agriculture in September 2010. Quinoa is cooked quickly and is versatile in soups, salads or side dishes.

Hemp seeds

Hemp seeds are a complete protein rich in omega-3 fats. These essential fatty acids must come from dietary sources and are also found in fish, flax seeds, nuts, chia seeds and spirulina. Omega-3 fatty acids are considered healthy fats, and are believed to be important during pregnancy for the visual and cerebral development of the fetus. They can also help prevent preterm birth and postpartum depression. An analysis of randomized controlled trials published in the British Journal of Nutrition in 2007 revealed that supplements of omega-3 fats given to high-risk pregnant women were associated with a lower incidence of preterm birth, defined as delivery before 34 weeks of pregnancy. Although this study examined the effects of long-chain polyunsaturated fatty acids (a type of omega-3 fatty acids that are not found directly in hemp), your body can produce these long-chain fatty acids from type of omega-3 fatty acids that hemp provides.As a result, they can offer benefits during pregnancy.

Chlorella

Chlorella is a blue-green algae, a nutritive basic element of indigenous peoples who harvested it in freshwater lakes. Today it is grown under controlled conditions and is valued as a rich source of protein, folic acid, vitamin B12, iron and omega-3 fats. In Japan, the scientists gave 32 women between weeks 12 and 18 of pregnancy, a daily dose of 6 g of Chlorella until they gave birth. Thirty-eight untreated pregnant women served as a control group. The study, published in Plant Foods for Human Nutrition in March 2010, reported that pregnant women who took it had fewer signs of pregnancy-induced hypertension and higher hemoglobin levels than controls. The researchers concluded that it significantly reduces the risk of anemia, proteinuria and edema during pregnancy.

Video Tutorial: Top 10 Superfoods For Pregnancy.

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