Bad for vegetarians: replenishment of deficits

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Bad for vegetarians: replenishment of deficits

Vitamin B12: necessity and sources

Vitamin B12, also known as cobalamin, plays a key role in metabolism, the formation of red blood cells and maintaining the health of the nervous system. This is a water -soluble vitamin that is not synthesized in the human body. It is mainly produced by microorganisms present in the intestines of animals. Therefore, animal products, such as meat, fish, eggs and dairy products, are the main sources of B12 in the diet of omnivorous food.

For vegetarians, especially strict vegans, which completely exclude animal products, obtaining a sufficient amount of vitamin B12 is a serious problem. B12 deficiency can lead to serious consequences, including:

  • Megaloblastic anemia: Violation of the formation of red blood cells, leading to fatigue, weakness and shortness of breath.
  • Neurological disorders: Nerves damage, causing numbness, tingling, weakness in the limbs, loss of coordination and, in severe cases, irreversible damage to the brain.
  • Deterioration of cognitive functions: Problems with memory, concentration and thinking.
  • Increased level of homocysteine: Risk factor for cardiovascular diseases.

Sources B12 for vegetarians:

Since plant products themselves do not contain B12 (except for cases of artificial enrichment), vegetarians need to rely on alternative sources:

  • Enriched products: Many foods such as vegetable milk (soy, almond, oatmeal), breakfast cereals, vegetarian meat alternatives and food yeast are enriched with vitamin B12. It is important to carefully read the labels to make sure that the product is really enriched and contains a sufficient amount of B12. It should be remembered that the content of B12 in enriched products can vary, and to maintain the optimal level, the use of several servings per day may be required.
  • Bad (biologically active additives): Reception of additives B12 is the most reliable way for vegetarians to ensure sufficient intake of this vitamin. There are several forms of B12 in addition:
    • Cyanocobalamin: The synthetic form B12, the most common and affordable. It is stable and well absorbed by most people.
    • Methylcobalamin: Active form B12, which does not require transformation in the body. Some studies show that it can be more effective for some people, especially those who have problems with the absorption of cyanocobalamin.
    • Adenosylcobalamin: Another active form B12, also involved in metabolic processes. Often found as part of complex additives B12.
    • Hydroxycobalamine: The natural form B12, which is slowly released in the body. Sometimes used for injection in the treatment of severe B12 deficiency.

Dosage B12:

The recommended daily dose of vitamin B12 for adults is 2.4 μg. However, vegetarians, especially vegans, may require a higher dose to compensate for potentially reduced assimilation from enriched products and to ensure a sufficient B12 reserve in the body. Common recommendations for dosage B12 for vegetarians:

  • Daily reception: 25-100 μg of cyanocobalamin or methylcobalamin.
  • Weekly reception: 2000 μg of cyanocobalamin or methylcobalamin.
  • Reception of enriched products: Regular use of enriched products in an amount that provides at least 2.4 μg B12 per day.

It is important to note that excess B12, as a rule, is not toxic, since this water -soluble vitamin, and excess is excreted from the body with urine. However, it is recommended to consult a doctor or nutritionist in order to determine the optimal dosage, taking into account individual needs and health status.

Monitoring level B12:

Regular monitoring of the B12 level in the blood is necessary for vegetarians, especially at the beginning of vegetarian nutrition. The optimal level of B12 in the blood is usually 200-900 pg/ml. Signs of B12 deficiency can occur even at a level located within the “norm”, therefore it is important to evaluate not only the level of B12, but also the level of methylmalonic acid (MMA) and homocysteine. An increased level of MMA and homocysteine may indicate a functional deficiency of B12, even if the B12 level in the blood is within reference values.

Iron: differences in the assimilation and strategies for increasing consumption

Iron is the most important mineral necessary for the transport of oxygen in the blood (hemoglobin) and oxygen storage in the muscles (myoglobin). It also participates in energy metabolism and the functioning of the immune system.

There are two forms of iron:

  • Hem iron: Contained in animal products (meat, fish, poultry). Easily absorbed by the body (15-35%).
  • Neghemian iron: Contained in plant products (legumes, nuts, seeds, dark green leafy vegetables) and enriched products. It is absorbed worse than hemic iron (2-20%), and various factors affect its assimilation.

Vegetarians who use only non -noger iron are at greater risk of iron deficiency, especially women during menstruation, pregnant women and children. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness, pallor of the skin, dizziness, headaches and shortness of breath.

Factors affecting the absorption of non -meter iron:

Several factors can both improve and deteriorate the absorption of non -meter iron:

  • Improve assimilation:

    • Vitamin C: The use of products rich in vitamin C (citrus fruits, pepper, broccoli, strawberries), simultaneously with products containing iron, significantly improves its absorption. Vitamin C transforms iron into a more easily absorbed shape.
    • Organic acids: Citric acid, apple acid and wine acid contained in fruits and vegetables can also improve iron absorption.
    • Amino acids: Some amino acids, such as lysine and histidine, can improve the absorption of iron.

  • Worsen the assimilation:

    • Fitat: Contained in whole grain products, legumes, nuts and seeds. Fitates are associated with iron in the intestines, preventing its absorption. Landing, germination and fermentation of legumes, grains and seeds can reduce the content of phitat.
    • Polyphenols: Contained in tea, coffee, red wine and some fruits and vegetables. Polyphenols are also associated with iron, reducing its assimilation. It is recommended to avoid drinking tea and coffee during food intake rich in iron.
    • Calcium: High doses of calcium, taken simultaneously with products containing iron, can reduce its absorption.
    • Soy: Some compounds in soybeans can inhibit the absorption of iron.

Strategies for increasing iron consumption for vegetarians:

  • The use of products rich in iron: Include legumes (lentils, beans, chickpeas) in the diet, dark green leafy vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sesame seeds), enriched cereals and dried fruits (dried apricots, raisins).
  • A combination of products rich in iron, with vitamin C: Add lemon juice to spinach salads, use pepper with beans, drink orange juice while eating cereals.
  • Soaking, germination and fermentation of legumes, grains and seeds: This reduces the content of phitat and improves iron absorption.
  • Avoid drinking tea and coffee while meals, rich in iron.
  • Use cast -iron dishes for cooking: Cooking in cast -iron dishes can slightly increase the content of iron in food.
  • Consider the possibility of taking iron additives: If the diet does not provide enough iron, the additives may be required. However, before taking iron additives, it is necessary to consult a doctor and take blood tests to determine the level of iron and ferritin (protein storing iron). Excess iron can be toxic.

Iron forms in addition:

There are several forms of iron in addition:

  • Iron sulfate: The most common and affordable form, but can cause side effects, such as constipation, nausea and abdominal pain.
  • Iron gluconate: It is absorbed a little better than iron sulfate, and less often causes side effects.
  • Fumarat iron: It contains more iron per unit weight than iron gluconate, but can cause side effects.
  • HEALAT Iron (iron bislycinate): It is believed that chelat forms of iron are absorbed better and less often cause side effects than other forms.
  • Liposomal iron: It is enclosed in liposomes, which helps to improve the assimilation and reduce side effects.

It is recommended to start with a low dose of iron and gradually increase it in order to minimize side effects. You should not take iron supplements with calcium, since calcium can reduce iron absorption.

Omega-3 fatty acids: ALA, EPA and DHA and their role for vegetarians

Omega -3 fatty acids are polyunsaturated fatty acids that are important for the health of the brain, heart and eyes. There are three main types of omega-3 fatty acids:

  • Alpha-linolenic acid (ALA): Contained in plant products, such as linseed seeds, chia seeds, walnuts and rapeseed oil. ALA is the predecessor of EPA and DHA, but the body can transform ALA into EPA and DHA only in small quantities (less than 10%).
  • Eicopentenic acid (EPA): Contained in oily fish (salmon, mackerel, sardines). EPA is important for the health of the heart and reduction of inflammation.
  • Dokosagexenoic acid (DHA): Contained in fatty fish and algae. DHA is necessary for the health of the brain, eye and development of the nervous system in children.

Vegetarians, especially vegans, do not receive EPA and DHA from food, as they are mainly contained in fatty fish. The low level of EPA and DHA can increase the risk of developing cardiovascular diseases, depression and deterioration of cognitive functions.

Omega-3 sources for vegetarians:

  • ALA: Include linseed seeds, chia seeds, walnuts and rapeseed oil in the diet. Grinding flaxseed improves the absorption of ALA.
  • Enriched products: Some products, such as vegetable milk and yogurts, are enriched with ALA.
  • Algae oil supplements: They are a vegetarian source EPA and DHA. Algae oil is made of micro-crossbars, which are the primary source of omega-3 fatty acids in the food chain of fish. Reception of algae oil additives is the most reliable way for vegetarians to provide sufficient EPA and DHA.

Omega-3 dosage:

There are no single recommendations for the dosage of EPA and DHA. However, most experts recommend taking at least 250-500 mg EPA and DHA per day. Vegetarians, especially vegans, may need a higher dose to compensate for the low level of EPA and DHA in the body. It is recommended to consult a doctor or nutritionist to determine the optimal dosage, taking into account individual needs and health status.

Factors affecting the transformation of ALA into EPA and DHA:

Several factors can affect the effectiveness of ALA transformation into EPA and DHA:

  • Floor: Women, as a rule, convert Ala into EPA and DHA more efficiently than men.
  • Age: With age, the ability to transform ALA into EPA and DHA is reduced.
  • Diet: High consumption of omega-6 fatty acids (contained in vegetable oils, such as sunflower and corn oil) can reduce the transformation of ALA into EPA and DHA. It is recommended to maintain a balance between the consumption of omega-3 and omega-6 fatty acids.
  • Some diseases: Some diseases, such as diabetes and cardiovascular diseases, can reduce the transformation of ALA into EPA and DHA.

Calcium: plant sources and factors affecting the assimilation

Calcium is the most important mineral necessary for the health of bones and teeth, the functioning of muscles and nerves, blood coagulation and regulation of blood pressure.

Vegetarians, especially vegans, may experience difficulties with obtaining a sufficient amount of calcium from food, since dairy products rich in calcium are excluded from their diet.

Plant sources of calcium:

  • Dark green leafy vegetables: Kale cabbage, broccoli, side-choi, mustard greens. However, the absorption of calcium from some vegetables, such as spinach, is reduced due to the content of oxalate.
  • Legumes: Tofu (especially calcified tofu), white beans.
  • Nuts and seeds: Maindal, Kunjut, Seven chia.
  • Enriched products: Vegetable milk (soy, almond, oatmeal), orange juice, breakfast cereals.

Calcium factors affecting the assimilation:

  • Improve assimilation:

    • Vitamin D: It is necessary for the absorption of calcium in the intestines. The body produces vitamin D under the influence of sunlight. In winter or with insufficient stay in the sun, it is recommended to take vitamin D.
    • Acidity of the stomach: Calcium is better absorbed in an acidic environment.
    • Lactose: Improves the absorption of calcium (contained in dairy products, but not relevant for vegans).

  • Worsen the assimilation:

    • Fitat: Contained in whole grain products, legumes, nuts and seeds.
    • Oksalates: Contained in spinach, rhubarb, chocolate.
    • Salt: High salt consumption can increase the excretion of calcium in urine.
    • Caffeine: Moderate caffeine consumption, as a rule, does not affect the absorption of calcium.
    • Alcohol: Excessive alcohol consumption can reduce calcium absorption and increase its excretion.

Recommendations for increasing calcium consumption for vegetarians:

  • Include products rich in calcium in the diet: Darkly green leafy vegetables, legumes, nuts and seeds daily.
  • Choose enriched products: Eat vegetable milk and orange juice enriched with calcium and vitamin D.
  • Soak and germinate legumes and seeds: This reduces the content of phitat and improves the absorption of calcium.
  • Limit the consumption of salt, caffeine and alcohol.
  • Take vitamin D additives: Especially in the winter season.
  • Consider the possibility of taking calcium additives: If the diet does not provide enough calcium, the additives may be required. However, before taking calcium additives, you need to consult a doctor.

Calcium forms in addition:

  • Calcium carbonate: The most common and affordable form. It is better absorbed when taking food.
  • Calcium citrate: It is absorbed better than calcium carbonate, regardless of eating. Recommended for people with low acidity of the stomach.
  • Calcium phosphate: It is absorbed well and less often causes side effects.
  • Calcium gluconate: Contains less calcium per unit weight than other forms.

The recommended daily dose of calcium for adults is 1000 mg. It is not recommended to take more than 2500 mg of calcium per day, as this can increase the risk of kidney stones.

Zinc: role in immunity and food sources for vegetarians

Zinc is an important trace element necessary for the functioning of the immune system, wound healing, DNA and RNA synthesis, growth and development. He also participates in the sense of smell and taste.

Vegetarians, especially vegans, may experience difficulties with obtaining a sufficient amount of zinc from food, since the main sources of zinc are animal products, such as meat, poultry and seafood.

Plant sources of zinc:

  • Legumes: Nut, lentils, beans.
  • Nuts and seeds: Pumpkin seeds, cashews, almonds.
  • Whole grain products: Oatmeal, brown rice.
  • Enriched products: Breakfast cereals.

Factors affecting the assimilation of zinc:

  • Worsen the assimilation:
    • Fitat: Contained in whole grain products, legumes, nuts and seeds. Fitates are associated with zinc in the intestines, preventing its assimilation.
    • Calcium: High doses of calcium, taken simplutly with zinc, can reduce its absorption.
    • Iron: High doses of iron can reduce zinc assimilation.

Recommendations for an increase in zinc consumption for vegetarians:

  • Include in the diet products rich in zinc: Supervise legumes, nuts and seeds daily.
  • Soak and germinate legumes and seeds: This reduces the content of phitat and improves zinc assimilation.
  • Use yeast: Yeast reduce the content of phytates in bread.
  • Limit the consumption of calcium and iron simultaneously with products rich in zinc.
  • Consider the possibility of taking zinc additives: If the diet does not provide enough zinc, the additives may be required. However, before taking zinc additives, you need to consult a doctor.

Forms of zinc in addition:

  • Gluconate zinc: It is well absorbed and less often causes side effects.
  • Citrate Zinc: It is absorbed well and is suitable for people with a sensitive stomach.
  • Picoline zinc: Some studies show that it can be absorbed better than other forms.
  • Sulfate zinc: It can cause side effects, such as nausea and abdominal pain.

The recommended daily dose of zinc for adults is 8 mg for women and 11 mg for men. It is not recommended to take more than 40 mg of zinc per day, as this can lead to side effects, such as nausea, vomiting and reducing immunity.

Vitamin D: necessity, sources and synthesis

Vitamin D is a fat -soluble vitamin necessary for the absorption of calcium, bone health and the functioning of the immune system. It also plays a role in regulating mood and reducing the risk of developing certain chronic diseases.

Vitamin D is synthesized in the skin under the influence of sunlight. However, many factors can affect the synthesis of vitamin D, including:

  • Latitude: In high latitudes, where the sun is lower above the horizon, the synthesis of vitamin D can be limited, especially in the winter season.
  • Top of year: The synthesis of vitamin D is more effective in the summer, when the sun is higher above the horizon.
  • Times of Day: The synthesis of vitamin D is most effective in the middle of the day when the sun is at a zenith.
  • Skin color: People with dark skin need more time in the sun to synthesize vitamin D than people with light skin.
  • Use of sunscreen: Sunscreen cream blocks UVB ray necessary for the synthesis of vitamin D.
  • Age: With age, the ability to synthesize vitamin D decreases.
  • Obesity: Vitamin D stocks in adipose tissue, which can reduce its level in the blood.

Vegetarians, especially vegans, may experience difficulties with obtaining a sufficient amount of vitamin D from food, since the main sources of vitamin D are animal products, such as oily fish, egg yolks and enriched dairy products.

Sources of vitamin D for vegetarians:

  • Enriched products: Vegetable milk (soy, almond, oatmeal), orange juice, breakfast cereals.
  • Mushrooms: Some mushrooms, such as Shiitake and Mitak, contain vitamin D2, especially if they are exposed to ultraviolet light.
  • Vitamin D supplements: The most reliable way for vegetarians to ensure sufficient intake of vitamin D. There are two forms of vitamin D in addition:
    • Vitamin D2 (ergocalciferol): It is made of mushrooms.
    • Vitamin D3 (cholecalciferol): It is made from lanolin (woolen fat fat). There is a vegan form of vitamin D3, produced from lichens.

Vitamin D dosage:

The recommended daily dose of vitamin D for adults is 600 IU (15 μg). However, many experts recommend taking a higher dose, especially in the winter season or with a deficiency of vitamin D. The upper permissible level of vitamin D consumption is 4000 IU (100 μg) per day.

Vitamin D level monitoring:

It is recommended to regularly check the level of vitamin D in the blood, especially if you are a vegetarian or have risk factors for vitamin D. The optimal level of vitamin D in the blood is 30-50 ng/ml.

Iodine: importance for the thyroid gland and plant sources

Iodine is an important trace element necessary for the production of thyroid hormones that regulate metabolism, growth and development. Iodine deficiency can lead to hypothyroidism (reduced thyroid function), goiter (increase in thyroid gland) and problems with development in children.

Vegetarians, especially vegans, may experience difficulties with obtaining a sufficient amount of iodine from food, since the main sources of iodine are animal products, such as sea fish, dairy products and eggs.

Sources of iodine for vegetarians:

  • Iodized salt: The main source of iodine for most people. However, some people prefer to use neoidized salt.
  • Seaweed: Laminaria, Nori, Vakama. The iodine content in seaweed can vary greatly, so it is important to use them in moderate quantities. Excessive iodine consumption can be harmful to the thyroid gland.
  • Enriched products: Some products, such as vegetable milk, can be enriched with iodine.
  • Iodine additives: If the diet does not provide enough iodine, it may be required to receive additives.

Iodine dosage:

The recommended daily dose of iodine for adults is 150 μg. The upper permissible level of iodine consumption is 1100 mcg per day.

Cautions:

  • Avoid excessive consumption of seaweed: The iodine content in seaweed can be very high and can lead to hyperthyroidism (increased thyroid function).
  • Consult a doctor before taking iodine additives: Reception of iodine additives can be contraindicated in some diseases of the thyroid gland.

Creatine: productivity and muscle mass

Creatine is a natural compound that plays an important role in energy metabolism in the muscles. It helps to increase energy reserves in the muscles, which can improve performance during high -intensity exercises, such as weight lifting and sprint.

The body naturally produces creatine in the liver, kidneys and pancreas from the amino acids of glycine, arginine and methionine. Creatine is also contained in animal products, especially in meat and fish.

For vegetarians, especially vegan, who do not consume meat and fish, the level of creatine in the muscles can be lower than that of omnivorous ones. This is due to the fact that plant sources of creatine are absent.

Advantages of taking creatine for vegetarians:

  • Increase in muscle strength and power: Creatine can help increase muscle strength and power during training.
  • Increase in muscle mass: Creatine can help increase muscle mass when combined with strength training.
  • Improving sports results: Creatine can improve sports results in sports, requiring high intensity and short explosive efforts.
  • Cognitive advantages: Some studies show that creatine can improve cognitive functions, such as memory and attention.

Recommendations for taking creatine for vegetarians:

  • Dosage: The recommended dosage of creatine is 3-5 grams per day.
  • Form: The most studied and effective form of creatine is creatine monohydrate.
  • Reception: Creatine can be taken at any time of the day. Some people prefer to accept it after training.
  • Loading (optionally): For rapid saturation of the muscles by creatine, you can conduct the loading phase, taking 20 grams of creatine per day for 5-7 days, and then switch to a maintenance dose of 3-5 grams per day.
  • Hydration: It is important to drink enough water when taking creatine.

Safety:

Creatine is usually safe for most people when taking recommended doses. However, some people may have side effects, such as bloating and fluid retention. People with kidney diseases should consult a doctor before taking creatine.

Conclusion:

The vegetarian diet can be healthy and full -fledged, but it is important to carefully plan your diet in order to ensure sufficient intake of all necessary nutrients. Reception of dietary supplements may be necessary to replenish deficits, especially vitamin B12, iron, omega-3 fatty acids, calcium, zinc, vitamin D, iodine and creatine. It is important to consult a doctor or nutritionist in order to determine the optimal dosage and choose suitable additives, taking into account individual needs and health status.

By diligently addressing potential nutrient deficiencies through careful dietary planning and strategic supplementation, vegetarians can thrive and maintain optimal health and well-being.

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