31 years
Vitamins supplement for vegetarians?
Sep 13, 2014
A vegetarian diet does not have to be deficient in vitamins or minerals. With the right food variety and proper substitution, a vegetarian diet can in fact be complete, healthy and balanced. No single food item can provide all the nutrients; the more restrictive you are in your dietary choices, the higher the risk of developing nutrient deficiency. A vegan diet eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.
This is why you should make sure that your diet includes everything your body needs. The following nutrients must be provided in your diet:
-Calcium: necessary for healthy teeth and bones. Although milk and dairy products are the richest in calcium, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Alternative options include calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu.
-Iodine is an indispensable component in thyroid hormones, which regulate metabolism, growth and function of key organs. Vegans may be at risk of iodine deficiency and possible thyroid gland problems. Moreover, food items like soybeans and sweet potatoes may promote a goiter. To avoid these undesirable effects, just 1/4 teaspoon of iodized salt is enough to provide a sufficient amount of iodine.
-Iron: a major component of red blood cells, is mainly found in red meat, but can be obtained from dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit (like apricots). It's worth noting that since the iron from plant sources isn't absorbed as efficiently as that from an animal source, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To further enhance iron absorption, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods, and on an empty stomach, are recommended.
-Omega-3 fatty acids are important to maintain healthy heart and blood vessels. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Alternatives include canola oil, soy oil, walnuts, ground flaxseed and soybeans. The only problem is that conversion of plant-based omega-3 to the types used by humans is inefficient, as such you may want to consider fortified products or supplements, or both.
-Proteins: needed to maintain healthy skin, bones, muscles and organs. Eggs and dairy products are rich in proteins, so no need to eat large amounts to satisfy protein needs. Plant proteins are also good and can be obtained from plant-based foods including soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
-Vitamin B-12: a key player in the production of red blood cells and prevention of anemia. Almost exclusively found in animal products, securing enough B-12 on a vegan diet may be problematic. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet, because the vegan diet is rich in a vitamin called foliate (dark green leaves and grains are rich in folate), which may mask deficiency in vitamin B-12 until severe complications take place. As such, it is advisable that you take vitamin supplements, vitamin-enriched cereals and fortified soy products.
Here's a link that you can refer to in order to identify good dietary sources of Vitamin B12:
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-B12.aspx
-Vitamin D: necessary for bone health, this vitamin is usually added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Check food labels for vitamin D fortification. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
-Zinc: an essential component of many enzymes, and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
This is why you should make sure that your diet includes everything your body needs. The following nutrients must be provided in your diet:
-Calcium: necessary for healthy teeth and bones. Although milk and dairy products are the richest in calcium, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Alternative options include calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu.
-Iodine is an indispensable component in thyroid hormones, which regulate metabolism, growth and function of key organs. Vegans may be at risk of iodine deficiency and possible thyroid gland problems. Moreover, food items like soybeans and sweet potatoes may promote a goiter. To avoid these undesirable effects, just 1/4 teaspoon of iodized salt is enough to provide a sufficient amount of iodine.
-Iron: a major component of red blood cells, is mainly found in red meat, but can be obtained from dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit (like apricots). It's worth noting that since the iron from plant sources isn't absorbed as efficiently as that from an animal source, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To further enhance iron absorption, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods, and on an empty stomach, are recommended.
-Omega-3 fatty acids are important to maintain healthy heart and blood vessels. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Alternatives include canola oil, soy oil, walnuts, ground flaxseed and soybeans. The only problem is that conversion of plant-based omega-3 to the types used by humans is inefficient, as such you may want to consider fortified products or supplements, or both.
-Proteins: needed to maintain healthy skin, bones, muscles and organs. Eggs and dairy products are rich in proteins, so no need to eat large amounts to satisfy protein needs. Plant proteins are also good and can be obtained from plant-based foods including soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
-Vitamin B-12: a key player in the production of red blood cells and prevention of anemia. Almost exclusively found in animal products, securing enough B-12 on a vegan diet may be problematic. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet, because the vegan diet is rich in a vitamin called foliate (dark green leaves and grains are rich in folate), which may mask deficiency in vitamin B-12 until severe complications take place. As such, it is advisable that you take vitamin supplements, vitamin-enriched cereals and fortified soy products.
Here's a link that you can refer to in order to identify good dietary sources of Vitamin B12:
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-B12.aspx
-Vitamin D: necessary for bone health, this vitamin is usually added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Check food labels for vitamin D fortification. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
-Zinc: an essential component of many enzymes, and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
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