Vitamins for vegetarian: what is important to consider

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Vitamins for vegetarian: what is important to consider

Features of vegetarian nutrition and potential shortages

A vegetarian diet, excluding meat, poultry and fish, can be a healthy and full -fledged supply method. However, in order to avoid a deficiency of important nutrients, vegetarians need to carefully plan their diet and take into account possible drawbacks. Different types of vegetarianism-lacto-on vegetarianism (include dairy products and eggs), lacto-vegetarianism (include dairy products), ovo-vegetarianism (include eggs) and veganism (completely excludes all animal products)-have various risks of deficiency. The more a strict diet, the more attention should be paid to providing the body with all the necessary vitamins and minerals.

The most common deficits that vegetarians may encounter:

  • Vitamin B12: This vitamin plays a key role in the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. It is found mainly in animal products, so vegans and vegetarians limiting the consumption of dairy products and eggs are especially at risk of deficiency.

  • Iron: Iron is necessary for transporting oxygen in the blood. There are two types of iron: hemic (from animal sources) and non -hemic (from plant sources). Hemic iron is absorbed by the body much better than non -meter. Vegetarians need to consume more products rich in non -meter iron, and combine them with products containing vitamin C to improve assimilation.

  • Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health. It is synthesized in the skin under the influence of sunlight, but many people do not receive a sufficient amount of sunlight, especially in the winter months or in regions with limited solar radiation. Vitamin D is also contained in some products of animal origin, such as oily fish and egg yolks, so vegetarians often need additional intake of vitamin D.

  • Calcium: Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and the nervous system. Vegetarians who do not use dairy products should provide sufficient calcium consumption from other sources, such as dark green leafy vegetables, tofu, enriched products and additives.

  • Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important for the health of the heart, brain and eyes. They are mainly found in fatty fish. Vegetarians can receive ALA, a different form of omega-3 fatty acids, from plant sources, such as flaxseed, walnuts and chia seeds. However, the body transforms ALA into EPA and DHA is not very effective, so vegetarian may need to take additives with DHA from algae.

  • Zinc: Zinc is necessary for immune function, wound healing and DNA synthesis. It is found in meat, seafood and dairy products. Vegetarians can receive zinc from legumes, nuts, seeds and whole grains, but the absorption of zinc from plant sources can be reduced due to the content of phitat.

  • Iodine: Iodine is necessary for the functioning of the thyroid gland, which regulates metabolism. The main source of iodine is iodized salt. Vegetarians should monitor sufficient consumption of iodized salt or take additives with iodine.

  • Vitamin A: Vitamin A is important for vision, immune function and skin health. It is found in animal products in the form of retinol. Vegetarians can receive beta-carotene, the predecessor of vitamin A, from plant sources, such as carrots, sweet potatoes and dark green leafy vegetables. However, the body transforms beta-carotene into vitamin A is not very effective, so vegetarian need to use a sufficient amount of products rich in beta-carotene.

  • Protein: Although protein is not a vitamin, it is an important nutrient that can be difficult to get in sufficient quantities on a vegetarian diet. Protein is necessary for the construction and restoration of fabrics, as well as for the production of enzymes and hormones. Vegetarians should use a variety of plant sources of protein, such as legumes, tofu, nuts, seeds and whole grain products.

Vitamin B12: necessity and sources

Vitamin B12 plays a critical role in maintaining the health of the nervous system and the formation of red blood cells. Its deficiency can lead to serious consequences, including anemia, nerves damage and cognitive disorders. Since vitamin B12 is practically not contained in plant products, vegetarian, especially vegans, it is extremely important to ensure its entry into the body.

Sources of vitamin B12 for vegetarian:

  • Enriched products: Many products, such as vegetable milk (soy, almond, oatmeal), breakfast cereals, food yeast and meat substitutes are enriched with vitamin B12. It is important to carefully read the labels to make sure that the product really contains vitamin B12 and in sufficient quantities.
  • Vitamin B12 additives: Additives are the most reliable source of vitamin B12 for vegans and vegetarian, especially for those who do not use a sufficient amount of enriched products. Various forms of vitamin B12, including cyanocobalamin, methylcobalamin and adenosylcobalamin are available. Methylcobalamin and adenosylcobalamin are considered more bioavailable forms, but cyanocobalamin is also effective.
  • Seaweed: Some types of seaweed, such as nori, contain vitamin B12, but its bioavailability can be low. In addition, seaweed may contain analogues of vitamin B12, which do not have biological activity and can even block the absorption of this vitamin B12. Therefore, seaweed are not a reliable source of vitamin B12.
  • Non -fermented soy products: Some non -fermented soy products, such as tofu and pace, may contain a small amount of vitamin B12, but its number can vary depending on the manufacturer and the production method. Therefore, non -fermented soy products are not a reliable source of vitamin B12.
  • Lacto-this vegetarian: Vegetarians who use dairy products and eggs can receive a certain amount of vitamin B12 from these sources, but its amount may be insufficient to maintain the optimal level of vitamin B12 in the body. In addition, the assimilation of vitamin B12 from dairy products and eggs can be reduced due to the presence of inhibitors in these products.

Recommendations for taking vitamin B12:

  • Adults are recommended to take 2.4 μg of vitamin B12 per day.
  • Vegetarians who use enriched products should make sure that they receive a sufficient amount of vitamin B12 from these sources.
  • It is recommended to take vitamin B12 additives to vegans and vegetarians who do not use enough enriched products. Additives can be taken daily in small doses (25-100 mcg) or weekly in large doses (1000 mcg).
  • People with vitamin B12 deficiency may require a higher dose of vitamin B12 to restore the normal level of vitamin B12 in the body.
  • Regularly check the level of vitamin B12 in the blood, especially if you are a vegan or a vegetarian.

Iron: assimilation and plant sources

Iron is an important mineral necessary for the transportation of oxygen in the blood. Iron deficiency can lead to anemia, fatigue, weakness and reduction of immunity. As mentioned earlier, there are two types of iron: hemic (from animal sources) and non -hemic (from plant sources). Hemic iron is absorbed by the body much better than non -meter. Vegetarians need to consume more products rich in non -meter iron, and combine them with products containing vitamin C to improve assimilation.

Plant sources of iron:

  • Legumes: Lentils, chickpeas, beans, soy – excellent sources of iron.
  • Dark green leafy vegetables: Spinach, Cale, Broccoli – contain a significant amount of iron.
  • Nuts and seeds: Pumpkin seeds, sesame seeds, cashews, almonds – are also good sources of iron.
  • Dried fruits: Kuraga, raisins, dates – contain iron, but also sugar, so they should be consumed moderately.
  • Whole grain products: Ovsyanka, Kinoa, brown rice-contain iron, but its assimilation can be reduced due to the content of phitat.
  • Enriched products: Some cereals for breakfast, bread and other products are enriched with iron.

Improving the assimilation of iron from plant sources:

  • Vitamin C: Vitamin C significantly improves the absorption of non -meter iron. Combine products rich in iron, with products containing vitamin C such as citrus fruits, berries, pepper, tomatoes and broccoli.
  • Avoid iron assimilation inhibitors: Some substances can reduce the absorption of iron, such as phytates (contained in legumes, nuts, seeds and whole grains), tannins (contained in tea and coffee) and calcium. Try not to use these substances simultaneously with products rich in iron.
  • Soaking and germination: Landing and germination of legumes, nuts and seeds can reduce the content of phitat and improve iron absorption.
  • Cooking in cast -iron dishes: Cooking in cast -iron dishes can increase the content of iron in food.

Iron recommendations:

  • Women aged 19-50 are recommended to use 18 mg of iron per day.
  • Women after menopause and men are recommended to use 8 mg of iron per day.
  • Vegetarians may need to consume twice as much iron than to Nenjetarians, due to the lower assimilation of the non-meter iron.
  • If you suspect a deficiency of iron, consult a doctor to conduct a blood test and obtain recommendations for treatment.
  • Do not take iron additives without a doctor’s prescription, since an excess of iron can be harmful to health.

Vitamin D: synthesis, sources and additives

Vitamin D plays an important role in maintaining bone health, immune function and general health. It is synthesized in the skin under the influence of sunlight, but many people do not receive a sufficient amount of sunlight, especially in the winter months or in regions with limited solar radiation. Vitamin D is also contained in some products of animal origin, such as oily fish and egg yolks, so vegetarians often need additional intake of vitamin D.

Sources of vitamin D for vegetarian:

  • Sunlight: Under the influence of sunlight, vitamin D is synthesized in the skin. For sufficient synthesis of vitamin D, it is necessary to carry out 15-20 minutes a day in the sun, without using sunscreen. However, the effectiveness of the synthesis of vitamin D depends on many factors, such as the season, time of day, geographical position, skin color and age.
  • Enriched products: Some products, such as vegetable milk (soy, almond, oatmeal), breakfast and orange juice, are enriched with vitamin D. It is important to carefully read the labels to make sure that the product really contains vitamin D and sufficiently.
  • Mushrooms: Some mushrooms, especially those that were exposed to ultraviolet light, contain vitamin D. However, the amount of vitamin D in fungi can vary depending on the type of mushrooms and the method of growing them.
  • Vitamin D supplements: Addments are a reliable source of vitamin D for vegetarian, especially for those who do not receive enough sunlight or do not use enough enriched products. Two forms of vitamin D are available: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is considered a more effective form than vitamin D2. Vitamin D3 is usually obtained from lanolin (sheep’s wool), but there are vegan variants of vitamin D3 obtained from lichens.

Recommendations for taking vitamin D:

  • Adults are recommended to use 600 IU (15 μg) of vitamin D per day.
  • People over 70 years old are recommended to use 800 IU (20 μg) of vitamin D per day.
  • It is recommended to take vitamin D. vegetarians who do not receive enough sunlight or do not use enough enriched products.
  • People with vitamin D deficiency may require a higher dose of vitamin D to restore the normal level of vitamin D in the body.
  • Regularly check the level of vitamin D in the blood, especially if you are a vegan or a vegetarian.
  • Do not take vitamin D additives in large doses without a doctor’s prescription, since the excess of vitamin D can be harmful to health.

Calcium: plant sources and assimilation

Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and the nervous system. Vegetarians who do not use dairy products should provide sufficient calcium consumption from other sources.

Plant sources of calcium:

  • Dark green leafy vegetables: Cabbage of Kale, side-choi, spinach-contain calcium, but its assimilation can be reduced due to the content of the oxalates.
  • TOF: Tofu, prepared using calcium sulfate, is a good source of calcium.
  • Enriched products: Vegetable milk (soy, almond, oatmeal), orange juice and other products are often enriched with calcium.
  • Broccoli: Broccoli contains calcium, which is well absorbed by the body.
  • Almond: The almonds contains calcium, but it is also rich in phitat, which can reduce its assimilation.
  • Snem seeds: Sesard seeds contain calcium, but they must be chopped or raped for better absorption.
  • Molasses: Black patho is a good source of calcium, but it also contains sugar, so it should be consumed moderately.

Improving the absorption of calcium from plant sources:

  • Vitamin D: Vitamin D is necessary for the absorption of calcium. Make sure you get enough vitamin D from sunlight, enriched products or additives.
  • Avoid excessive consumption of salt and caffeine: Excessive consumption of salt and caffeine can increase calcium elimination from the body.
  • Physical activity: Physical activity, especially exercises with a load, helps to strengthen bones and improves the absorption of calcium.

Recommendations for reception of calcium:

  • Women aged 19-50 is recommended to use 1000 mg of calcium per day.
  • Women over 50 is recommended to use 1200 mg of calcium per day.
  • Vegetarians who do not use dairy products need to carefully plan their diet in order to ensure sufficient calcium consumption.
  • If you suspect a calcium deficiency, consult a doctor to conduct a blood test and obtain recommendations for treatment.
  • Do not take calcium supplements in large doses without a doctor’s prescription, since an excess of calcium can be harmful to health.

Omega-3 fatty acids: Ala, EPA and DHA

Omega-3 fatty acids are important for the health of the heart, brain and eyes. There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (non-posagexaic acid). EPA and DHA are mainly found in fat fish. Vegetarians can receive ALA from plant springs, such as flaxseed, walnuts and chia seeds. However, the body transforms ALA into EPA and DHA is not very effective, so vegetarian may need to take additives with DHA from algae.

Ala plant springs:

  • Flax-seed: Flaxseed is an excellent ALA source. It can be added to cereals, yogurts, smoothies or use in baking. For better absorption, it is recommended to use ground linseed seed.
  • Walnuts: Walnuts are also a good ALA source. They can be consumed as a snack or added to salads and other dishes.
  • Seeds of Chia: Chia seeds are another good ALA source. They can be added to cereals, yogurts, smoothies or use for cooking puddings.
  • Rapse oil: Rapse oil contains ALA, but it is recommended to use it in cold dishes, since when heated it can lose its beneficial properties.
  • Soybean beans: Soybean beans and soy products, such as tofu and soy milk, contain ALA.

DHA additives from algae:

Since the body converts ALA into EPA and DHA is not very effective, vegetarian, especially vegans, are recommended to take additives with algae dha. DHA additives from algae are a vegan source of DHA and provide the body with the necessary amount of this important omega-3 fatty acid.

Recommendations for taking omega-3 fatty acids:

  • There are no official recommendations for taking ALA, EPA and DHA for vegetarians.
  • However, some experts recommend that vegetarians use 1-2 grams of ALA per day and take additives with DHA at a dose of 200-300 mg per day.
  • When choosing a DHA from algae, pay attention to the DHA content in the capsule and choose additives from reliable manufacturers.

Zinc: plant sources and assimilation

Zinc is necessary for immune function, wound healing and DNA synthesis. It is found in meat, seafood and dairy products. Vegetarians can receive zinc from legumes, nuts, seeds and whole grains, but the absorption of zinc from plant sources can be reduced due to the content of phitat.

Plant sources of zinc:

  • Legumes: Lentils, chickpeas, beans – good sources of zinc.
  • Nuts and seeds: Pumpkin seeds, cashews, almonds, sesame seeds – are also good sources of zinc.
  • Whole grain products: Oatmeal, Kinoa, brown rice-contain zinc, but its assimilation can be reduced due to the content of phitat.
  • Enriched products: Some breakfast cereals are enriched with zinc.
  • TOF: Tofu contains zinc.

Improving zinc assimilation from plant sources:

  • Soaking and germination: Landing and germination of legumes, nuts and seeds can reduce the content of phitat and improve zinc assimilation.
  • Yeast: Adding yeast to food can increase zinc assimilation.
  • Vitamin C: Vitamin C can improve zinc assimilation.

Recommendations for taking zinc:

  • Women are recommended to use 8 mg zinc per day.
  • Vegetarians may need to consume 50% more zinc than non-henchmen, due to lower assimilation of zinc from plant sources.
  • If you suspect a zinc deficiency, consult a doctor to conduct a blood test and obtain recommendations for treatment.
  • Do not take zinc supplements in large doses without a doctor’s prescription, since an excess of zinc can be harmful to health.

Iodine: importance and sources

Iodine is necessary for the functioning of the thyroid gland, which regulates metabolism. Iodine deficiency can lead to problems with the thyroid gland, such as hypothyroidism and goiter. The main source of iodine is iodized salt. Vegetarians should monitor sufficient consumption of iodized salt or take additives with iodine.

Sources of iodine for vegetarian:

  • Iodized salt: Iodized salt is the most reliable source of iodine. When cooking food, use iodized salt instead of ordinary salt.
  • Seaweed: Some types of seaweed, such as a combination and vakama, contain iodine. However, the iodine content in seaweed can vary depending on the type of algae and the place of their growth. The use of too much seaweed can lead to an excess of iodine, which can also be harmful to health.
  • Iodine additives: Iodis additives are a reliable source of iodine for vegetarian, especially for those who do not use iodized salt or seaweed.

Recommendations for receiving iodine:

  • Adults are recommended to use 150 μg of iodine per day.
  • Pregnant and lactating women are recommended to use 220-290 μg iodine per day.
  • When choosing an iodine additive, pay attention to the iodine content in the capsule and choose additives from reliable manufacturers.
  • Do not use too much iodine, since an excess of iodine can be harmful to health.
  • If you have problems with the thyroid gland, consult your doctor before taking iodine additives.

Vitamin A: beta-carotene and retinol

Vitamin A is important for vision, immune function and skin health. It is found in animal products in the form of retinol. Vegetarians can receive beta-carotene, the predecessor of vitamin A, from plant sources, such as carrots, sweet potatoes and dark green leafy vegetables. However, the body transforms beta-carotene into vitamin A is not very effective, so vegetarian need to use a sufficient amount of products rich in beta-carotene.

Plant sources of beta-carotene:

  • Carrot: Carrots are an excellent source of beta-carotene.
  • Sweet potato: Sweet potatoes are also a good source of beta-carotene.
  • Dark green leafy vegetables: Spinach, Cale, Broccoli-contain beta-carotene.
  • Pumpkin: Pumpkin is a good source of beta-carotene.
  • Red pepper: Red pepper also contains beta-carotene.

Recommendations for taking vitamin A:

  • Women are recommended to use 700 μg RAE (Retinol equivalents) of vitamin A per day.
  • The body converts beta-carotene into vitamin A is not very effective, so vegetarian need to use a sufficient amount of products rich in beta carotene.
  • If you suspect a deficiency of vitamin A, consult a doctor to conduct a blood test and obtain recommendations for treatment.
  • Do not take vitamin A additives in large doses without a doctor’s prescription, since the excess of vitamin A can be harmful to health.

Protein: plant sources and sufficient consumption

Although protein is not a vitamin, it is an important nutrient that can be difficult to get in sufficient quantities on a vegetarian diet. Protein is necessary for the construction and restoration of fabrics, as well as for the production of enzymes and hormones. Vegetarians should use a variety of plant sources of protein, such as legumes, tofu, nuts, seeds and whole grain products.

Plant sources of protein:

  • Legumes: Lentils, chickpeas, beans, soy – excellent sources of protein.
  • TOF: Tofu is a good source of protein and contains all nine essential amino acids.
  • Nuts and seeds: Almonds, cashews, walnuts, pumpkin seeds, chia seeds, hemp seeds – are also good sources of protein.
  • Whole grain products: Kinoa, buckwheat, oatmeal – contain protein.
  • Plant substitutes for meat: Many plant substitutes for meat, such as burgers and sausages, are enriched with protein.

Recommendations for receiving protein:

  • Women are recommended to consume 0.8 grams of protein per kilogram of body weight per day.
  • Sports vegetarians may need more protein.
  • Turn on a variety of plant sources of protein in your diet to ensure all nine essential amino acids.

Principles of a balanced vegetarian nutrition

To avoid a deficiency of vitamins and minerals, vegetarians need to carefully plan their diet and adhere to the following principles:

  • Variety: Use a variety of products from all groups of products: vegetables, fruits, cereals, legumes, nuts and seeds.
  • Enriched products: Include enriched products in your diet, such as vegetable milk, breakfast cereals and meat substitutes.
  • Supplements: If necessary, take the additives of vitamin B12, vitamin D and other vitamins and minerals that may not be enough in your diet.
  • Combination of products: Combine products rich in iron with products containing vitamin C to improve iron absorption.
  • Accounting for individual needs: Consider your individual needs for vitamins and minerals, which can vary depending on age, gender, health and level of physical activity.
  • Consultation with a doctor or nutritionist: Consult a doctor or nutritionist to make sure that you get all the necessary vitamins and minerals.

Questions and answers (FAQ)

  • What vitamins and minerals are most important for vegetarian? Vitamin B12, iron, vitamin D, calcium, omega-3 fatty acids, zinc, iodine, vitamin A and protein.

  • How to get vitamin B12 on a vegan diet? Using enriched products and additives of vitamin B12.

  • What products contain a lot of iron? Legal, dark green leafy vegetables, nuts, seeds and dried fruits.

  • How to improve the absorption of iron from plant sources? Combine products rich in iron with products containing vitamin C.

  • Do vegetarian needs to take vitamin D additives? Yes, especially if they do not receive enough sunlight or do not use a sufficient amount of enriched products.

  • What vegetable products contain calcium? Dark green leafy vegetables, tofu, enriched products, broccoli, almonds and sesame seeds.

  • How to get omega-3 fatty acids on a vegetarian diet? Use linen seeds, walnuts and chia seeds (ALA sources) and take additives with DHA from algae.

  • How to get enough protein on a vegetarian diet? Use a variety of plant sources of protein, such as legumes, tofu, nuts, seeds and whole grain products.

  • How to find out if I have a deficiency of vitamins or minerals? Consult a doctor to conduct a blood test.

  • Do I need to consult with a nutritionist if I am a vegetarian? Yes, especially if you are a vegan or you have any diseases. A nutritionist will help you plan a balanced diet and avoid a deficiency of vitamins and minerals.

Conclusion

The vegetarian diet can be healthy and full -fledged if it is correctly planned and taken into account possible deficits. Vegetarians need to consume a variety of plant products, include enriched products in their diet and, if necessary, take additives of vitamins and minerals. Regular consultations with a doctor or nutritionist will help to ensure all the necessary nutrients and maintain optimal health.

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