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Vegan Sources of Iron, Protein, and Calcium During Pregnancy

by | June 24, 2019

Protein, calcium, and iron are three very important nutrients in every stage of life, but especially important during pregnancy. Therefore, it goes without saying that a woman would need more of these three vital nutrients when she is expecting. Not only to support herself, but also the baby who will come shortly. If you have been worrying about vegan sources of iron, calcium, and protein, let me tell you, there are abundant vegan sources of them. Keep reading to find out more.

Vegan Sources of Iron
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Vegan Sources of Iron, Calcium, and Protein for Expecting Mothers

Calcium is the bone-building material. Protein is vital for cell development and growth. Iron is extremely beneficial for the body to make hemoglobin- the substance present in the red blood cell that is responsible for carrying oxygen to different body-parts. That said, once conceived- the one becomes two, and that makes it especially important to ensure the right amount of these nutrients are being obtained.

So, let us cut to the chase.

How much iron do you need when pregnant?

As mentioned earlier, iron is needed by your body to make hemoglobin, and that will ensure the needed oxygen is delivered to different body parts and the baby. Now that there is a baby, the body naturally produces more blood to meet the demand of the growing life. Thus, the amount of your daily iron intake when pregnant has to be doubled. Entailing- 50 milligrams of iron a day.  

What are the vegan sources?

Some of the rich vegan sources of iron are cereals, green leafy veggies like kale, spinach, beans, legumes, and pasta. According to BabyCenter, it is suggested to avoid drinking tea or coffee with meals, since the tannins present shall hamper the iron intake. Instead, it is advised to consume vitamin-C (broccoli, orange juice, and tomato sauce) to aid the body into better iron absorption.  

How much protein do I need when pregnant?

Protein acts as a cell building and developing material. This is for both the mother and the baby. Thus, during pregnancy, a woman is expected to take in 70 grams of protein per day.

What are the vegan sources?

Dawn Jackson Blatner, R.D, the author of the book The Flexitarian Diet states that beans are ‘magic bullets’ for vegans, writes. Thus, beans are a great primary source of vegan protein. Other vegan sources of protein include chickpeas, tofu (one-two serving a day), quinoa, lentils, almonds, seeds like chia and hemp, broccoli, kale, potatoes.

How much calcium do I need when pregnant?

As your little one is growing inside, your body will strive to supply it with all that it needs. In that case, be advised that the calcium from your bones and teeth might actually be given to your baby. And you don’t want weak bones and teeth. Therefore, an expecting woman is required to have at least 1000mg of calcium a day and 1300 mg at least if 18 years of age or below.

What are the vegan sources?

Just like regular dairy, plant-based milk like that of soy is fortified in calcium. Orange juice is a good source of calcium for vegans. Other sources are fortified tofu, seaweeds, figs, mustard greens, nuts like almonds, cashews, and seeds like sunflowers’. Nut butter like that of almond and peanut are good sources of vegan calcium as well, which you can enjoy with slices of whole-grain bread.

Here, you’ve got some great suggestions for vegan sources of iron, calcium, and protein, essentially needed during pregnancy. What are your favorite vegan sources for the nutrients discussed above? Let us know in comments.

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Debayan Paul

Digital Writer | West Bengal, India | [email protected]



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