Bad for vegetarian and vegan: important nutrients

Bad for vegetarian and vegan: important nutrients

Vegetarianism and veganism: a variety of diets and potential shortages

Vegetarian and vegan diets are becoming more and more popular all over the world, and this is due to ethical, environmental and recreational considerations. Vegetarianism includes various approaches to nutrition, in which the use of meat is excluded. Veganism, in turn, is a more stringent form of vegetarianism, excluding all animal products, including meat, fish, dairy products, eggs and honey.

The variety of vegetarian and vegan diets is great. Some vegetarians (lacto-va-Vegetarians) consume dairy products and eggs, while others (lacto-Vegetarians) consume only dairy products, and third (vegetarians) are only eggs. Sandytarians exclude meat, but consume fish and seafood. Flexitarians, on the contrary, mainly adhere to a plant diet, but sometimes they allow themselves a small amount of meat or fish.

With proper planning, the vegetarian and vegan diet can be full -fledged and healthy, providing the body with all the necessary nutrients. However, the rejection of animal products can lead to a deficiency of certain vitamins and minerals, especially if the diet is not sufficiently balanced and does not include a wide range of plant products. Therefore, it is important for vegetarian and vegans to pay special attention to planning their diet and, if necessary, take biologically active additives (dietary supplements) to replenish the missing nutrients. This is especially true for women, since their body has specific needs associated with the menstrual cycle, pregnancy and lactation.

Key nutrients that require special attention in the vegetarian and vegan diet

In the vegetarian and vegan diet there are certain nutrients that require special attention, since they are mainly or exclusively in animal products. Insufficient consumption of these nutrients can lead to various health problems.

• Vitamin B12 (cobalamin): This vitamin plays an important role in the formation of red blood cells, the functioning of the nervous system and DNA metabolism. Vitamin B12 is found exclusively in animal products. Vegans are especially at risk of vitamin B12 deficiency, since it is absent in plant foods. The deficiency of vitamin B12 can lead to megaloblastic anemia, neurological disorders, fatigue and weakness.

  • Sources of vitamin B12: The only reliable source of vitamin B12 for vegans is enriched products (for example, vegetable milk, breakfast flakes, soy products) and dietary supplements.
  • Forms of vitamin B12 in dietary supplements: Cyanocobalamin and methylcobalamin are two common forms of vitamin B12 in dietary supplements. Methylcobalamin is considered a more bio -access form, but cyanocobalamin is also effectively absorbed by the body.
  • Vitamin B12 dosage: The recommended daily dose of vitamin B12 is 2.4 mcg for adults. Vegans are recommended to take additives with vitamin B12 daily or weekly at a higher dose.
  • Vitamin B12 level monitoring: It is recommended to regularly check the level of vitamin B12 in the blood to make sure of its sufficient level.

• Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron also plays an important role in immune function and energy exchange. There are two types of iron: hemic iron, which is found in animal products and is well absorbed by the body, and the non -meter iron, which is found in plant products and is absorbed worse.

  • Iron sources: Good sources of non-hem iron include legumes (lentils, beans, chickpeas), dark green leafy vegetables (spinach, cabbage), dried fruits (dried apricots, raisins), nuts and seeds.
  • Improving the assimilation of iron: The assimilation of the non -hem iron can be improved by consuming it along with products rich in vitamin C (citrus fruits, pepper, broccoli). The use of iron should be avoided along with products containing tannins (tea, coffee) and calcium, as they can prevent the absorption of iron.
  • Bades with iron: If the diet does not provide enough iron, you can consider taking dietary supplements with iron. It is important to consult a doctor before taking additives with iron in order to avoid an overdose. Some forms of iron, such as iron bislycinate, are better tolerated and cause less side effects than other forms.
  • Recommended daily dose of iron: The recommended daily dose of iron for women aged 19 to 50 years is 18 mg. Vegetarians and vegans may require more iron, since the absorption of non -meter iron is less effective.

• Calcium: Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and the nervous system.

  • Calcium sources: Good plant sources of calcium include dark green leafy vegetables (cabbage, broccoli), enriched plant drinks (soy, almond, oatmeal), tofu (with the addition of calcium), sesame and almonds.
  • Calcium assimilation: The absorption of calcium improves in the presence of a sufficient amount of vitamin D. The use of large amounts of salt and caffeine should also be avoided, as they can increase calcium elimination from the body.
  • Calcium dietary supplements: If the diet does not provide enough calcium, you can consider taking dietary supplements with calcium. Calcium carbonate and calcium citrate are two common forms of calcium in dietary supplements. Calcium citrate is better absorbed on an empty stomach than calcium carbonate.
  • Recommended daily dose of calcium: The recommended daily dose of calcium for adults is 1000 mg.

• Vitamin D: Vitamin D is necessary for the absorption of calcium, bone health and immune function. The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in the winter months or with a limited stay in the sun, the synthesis of vitamin D may be insufficient.

  • Sources of vitamin D: A small amount of vitamin D is contained in some products, such as mushrooms grown under ultraviolet light, and enriched products (vegetable milk, breakfast flakes).
  • Bades with vitamin D: It is recommended to take dietary supplements with vitamin D, especially in the winter months or with a limited stay in the sun. Vitamin D3 (cholecalciferol) is a more effective form of vitamin D than vitamin D2 (ergocalciferol). Vegans should choose vitamin D3, obtained from lichens, and not from Lanolin (sheep wool).
  • Recommended daily dose of vitamin D: The recommended daily dose of vitamin D is 600 IU (international units) for adults. Some people may need a higher dose, especially with vitamin D.
  • Vitamin D level monitoring: It is recommended to regularly check the level of vitamin D in the blood to make sure of its sufficient level.

• Omega-3 fatty acids: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acid), are important for the health of the heart, brain and eyes. The main source of EPA and DHA is fat fish.

  • Omega-3 sources: Alpha-linolenic acid (ALA) is a plant form of omega-3 fatty acids, which is contained in linseed seeds, chia seeds, walnuts and rapeseed oil. However, the body is ineffectively converts Ala into EPA and DHA.
  • Bades with omega-3: Vegans are recommended to take dietary supplements with EPA and DHA obtained from algae. These additives provide the body with the necessary omega-3 fatty acids without the use of animal products.
  • Recommended daily dose of omega-3: The recommended daily dose of EPA and DHA is 250-500 mg.

• Zinc: Zinc plays an important role in immune function, wound healing and metabolism.

  • Sources of zinc: Good plant sources of zinc include legumes, nuts, seeds and whole grains. However, the assimilation of zinc from plant sources can be reduced by phitat contained in these products.
  • Improving zinc assimilation: Soaking legumes and nuts before use can help reduce the content of phitat and improve zinc assimilation.
  • Bades with zinc: If the diet does not provide enough zinc, you can consider taking dietary supplements with zinc. Zinc gluconate and zinc picoline are two common zinc forms in dietary supplements.
  • Recommended daily dose of zinc: The recommended daily zinc dose for women is 8 mg.

• Iodine: Iodine is necessary for the production of thyroid hormones that regulate metabolism.

  • Sources of iodine: The main source of iodine is iodized salt. Some algae also contain iodine, but its content can be different.
  • Bad with iodine: If the diet does not provide enough iodine, you can consider taking dietary supplements with iodine. It is important not to exceed the recommended daily dose of iodine, as this can lead to problems with the thyroid gland.
  • Recommended daily dose of iodine: The recommended daily dose of iodine is 150 μg.

• Selenium: Selenium is an antioxidant that plays an important role in the immune function and the health of the thyroid gland.

  • Sources of Selena: Brazilian nuts are an excellent source of selenium. Other sources include whole grain products, sunflower seeds and mushrooms.
  • Bades with selenium: If the diet does not provide enough selenium, you can consider taking dietary supplements with selenium.
  • Recommended daily dose of selenium: The recommended daily dose of selenium is 55 μg.

• Kholin: Kholin is necessary for the health of the brain, liver and nervous system.

  • Holina sources: Good sources of Kholin include Soy, Kinoa, Broccoli, Brussels cabbage and peanuts.
  • Dietary dietary supplements with Kholin: If the diet does not provide enough choline, you can consider taking dietary supplements with holin.
  • Recommended daily dose of choline: The recommended daily dose of choline is 425 mg for women.

• Taurin: Taurin is an amino acid contained mainly in animal products. It is important for the health of the heart, brain and eyes.

  • Taurin sources: Taurin’s plant sources are practically absent.
  • Bad with taurin: Vegans, especially those who experience problems with the heart or nervous system, can be useful to accept Taurin additives.

Features of the female body and the need for dietary supplements

The female body has its own specific needs for nutrients, which can intensify with a vegetarian or vegan diet. Pregnancy, lactation and menstrual cycle have a significant impact on the need for certain vitamins and minerals.

• Pregnancy: During pregnancy, the need for iron, folic acid, calcium, vitamin D and omega-3 fatty acids increases significantly. It is especially important for vegetarian and vegans to carefully plan their diet and take the necessary additives in order to ensure the healthy development of the child. Folic acid deficiency in the first trimester of pregnancy can lead to defects in the nerve tube in the fetus.
• Lactation: During lactation, the need for calcium, vitamin D and omega-3 fatty acids remains high. It is important for vegetarian and vegans to continue to take additives in order to provide a sufficient amount of these nutrients for themselves and the child.
• Menstrual cycle: Menstruation can lead to iron loss, so it is important for vegetarians and vegans to consume foods rich in iron, and, if necessary, take additives with iron.

Recommendations for the choice of dietary supplements for vegetarian and vegans

When choosing dietary supplements for vegetarians and vegans, it is important to consider several factors:

• Composition: Carefully study the composition of Bad to make sure that it does not contain animal ingredients, such as gelatin, lanolin, carmine and bee wax. Look for dietary supplements marked “Vegan” or “Vegetarian”.
• Output form: Choose dietary supplements in the form of tablets, capsules or powders that do not contain gelatin. Some capsules can be made of cellulose, which is plant material.
• Manufacturer: Choose dietary supplements from reliable manufacturers who adhere to high quality standards and undergo an independent check.
• Bioavailability: Choose dietary supplements containing forms of nutrients that are well absorbed by the body.
• Consultation with a doctor: Before taking any dietary supplements, it is recommended to consult a doctor to determine which additives you need and in what dosage.

Interaction of dietary supplements with drugs

Some dietary supplements can interact with drugs, so it is important to inform your doctor about all the additives that you take. For example, vitamin K can interact with anticoagulants, and St. John’s wort can interact with antidepressants and other drugs.

The importance of a balanced diet

Despite the importance of receiving dietary supplements, they should not replace a balanced diet. It is important for vegetarian and vegans to use a wide range of plant products, including fruits, vegetables, whole grain products, legumes, nuts and seeds to get all the necessary nutrients. Bades should only be used to replenish the missing nutrients that are difficult to get from food.

Conclusion

The vegetarian and vegan diet can be full -fledged and healthy for health with proper planning and use of a wide range of plant products. However, the refusal of animal products can lead to a deficiency of certain vitamins and minerals, especially vitamin B12, iron, calcium, vitamin D, omega-3 fatty acids, zinc, iodine, selenium, choline and taurin. It is important for vegetarian and vegans to pay special attention to planning their diet and, if necessary, take dietary supplements to replenish the missing nutrients. Before taking any dietary supplements, it is recommended to consult a doctor.