Unfortunately, the information out there regarding vegetarianism in preconception and pregnancy is quite conflicted. As such, I prefer to review the studies for each particular nutrient that is required for the critical three month preconception window and an optimal pregnancy.
If you are a vegetarian, you are probably already eating lots of vegetables, fruits, and healthy fats, which are essential for optimal fertility and pregnancy. Nice work! When consuming a primarily plant-based diet, we need to be mindful of potential nutrient gaps, however. In preconception and pregnancy, some of the most important nutrients are protein, preformed vitamin A, vitamin B12, choline, DHA, glycine, vitamin K2, iron, and zinc. Because these nutrients are predominantly found in animal foods, reaching the required quantities of these nutrients on a plant-based diet can be challenging. As a result, I’ve created an easy-to-follow guide called “Preparing for Pregnancy as a Vegetarian,” in which I outline some of the essential nutrients required for a healthy pregnancy and how you can incorporate them into your nutrition whether you follow a vegan, vegetarian, or omnivore diet.
You can purchase the in-depth ebook for a small fee at rebeccarumsey.com/shop/
* As always, seek the advice of your physician if you have any questions regarding any specific or general medical or health condition you may have, including but not limited your diet, nutrition, supplements, exercise, diagnosis, and medication.
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