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A List of Vegan Super Foods for Pregnant Women

by
author image Mary Earhart
Mary Earhart is a registered nurse, a public health nurse and licensed midwife. Her articles have appeared in professional journals and online ezines. She holds a Bachelor of Science in nursing from California State University at Dominguez Hills. She works in a family practice clinic, has a home birth practice and her specialty is perinatal substance abuse.
A List of Vegan Super Foods for Pregnant Women
A List of Vegan Super Foods for Pregnant Women Photo Credit Jeanne Studio/Demand Media

Overview

Appropriately planned vegan diets, according to the American Dietetic Association, are nutritionally adequate for pregnancy and can result in positive maternal and infant health outcomes. A vegan diet is plant-based and devoid of animal sources of fats and proteins found in meat, fish, eggs or milk products. Along with a high intake of fiber, antioxidants, vitamins and minerals found in fruits, vegetables, whole grains, nuts, beans and seeds, a few foods that boast a super-concentration of nutrients can help support a healthy vegan pregnancy.

Quinoa

A List of Vegan Super Foods for Pregnant Women
Photo Credit Jeanne Studio/Demand Media

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

Hemp Seeds

A List of Vegan Super Foods for Pregnant Women
Photo Credit Jeanne Studio/Demand Media

Hemp seeds are a complete protein and rich in omega-3 fats. These essential fatty acids must come from dietary sources and are also found in fish, flaxseeds, walnuts, chia seeds and spirulina. Omega-3 fatty acids are considered healthy fats, thought to be important during pregnancy for fetal visual and brain development. They may 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 early preterm delivery, defined as birth at less than 34 weeks gestation. While this study tested the effects of long-chain polyunsaturated fatty acids -- a type of omega-3 fatty acids not found directly in hemp hearts, your body can produce these long-chain fatty acids from the type of omega-3 that hemp hearts provide. As a result, they might offer benefits during pregnancy.

Chlorella

A List of Vegan Super Foods for Pregnant Women
Photo Credit Jeanne Studio/Demand Media

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

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