Vegetarian diet and breastfeeding
There may be several ways of eating under the term "vegetarianism".
For example, lacto-ovo-vegetarians allow the consumption of eggs and dairy products. Their diet is least exposed to shortages. They can easily meet all nutritional needs, without reaching for dietary supplements.
At the other extreme is veganism, which excludes all animal products from the diet. And here the situation looks a bit more difficult, because in the case of veganism it is more difficult to ensure optimal supply of all nutrients, including: vitamin D, iron, zinc, riboflavin, calcium. It can also be a problem vitamin B12 deficiencywhich is not found in products of plant origin. Vegans should use supplementation, sometimes it is enough to eat soy milk. In the case of vegetarianism, you can supply vitamin B12, regularly including dairy products in your diet.
The problem can also be DHA deficiency which have a key impact on brain development. That is why many experts recommend women on a vegetarian diet to consider introducing fish to the menu for a while.
In addition, vegetarian mothers are advised to continue supplementation during pregnancy also during breast-feeding.
While a vegetarian diet and breastfeeding is a topic that is relatively easy to "bite," veganism is not recommended for women who are breastfeeding. If you're a vegetarian, you generally have no reason to worry. According to the American Insurance Company, the development and growth of children of vegetarian mothers is correct if a woman cares for a good balance of the menu.
How to enrich a vegetarian diet?
A vegetarian diet is particularly vulnerable to the following deficiencies. To do this, enrich your diet with the following ingredients:
- B12 - soy drinks and fortified breakfast cereals - good quality
- D - soy drinks and walking
- B2 - unrefined cereals, nuts, avocados
- calcium - soy drinks, broccoli, peas, beans,
- zinc - nuts, beans, wheat germ
- protein - soybean, nuts, grains, peas, beans,
- iron - green plants, peas, beans, tofu
A mother on a vegetarian diet should be alert to signs of deficiency. It's good when you are in the care of a doctor.