Bad for vegetarians: how to fill up a feed of nutrients

Bad for vegetarians: how to fill up a feed of nutrients

Vegetarianism, with its variety of approaches and motivations, is becoming more and more popular. From ethical considerations to the desire to improve health, rejection of meat, fish and, in some cases, other products of animal origin, dictates the need for a conscious approach to nutrition. The exclusion of entire groups of products inevitably raises the question of potential deficiency of nutrients, especially for women whose body has its own unique needs. Biologically active additives (dietary supplements) can become a valuable tool in maintaining the optimal health of vegetarian, helping to fill in the spaces in the diet. However, the choice of dietary supplements should be justified and based on individual needs, health status and test results.

Iron: energy and oxygen for each cell

Iron, which plays a key role in the transportation of oxygen with blood, is one of the most commonly discussed nutrients in the context of vegetarianism. Hem iron, contained in the products of animal origin, is absorbed much more effective than the non -meter iron that prevails in plant foods. Vegetarians need to pay special attention to the use of products rich in non-hem iron, such as legumes (lentils, chickpeas, beans), dark green leafy vegetables (spinach, cabbage), dried fruits (dried apricots, raisins) and enriched products (cereals, soy milk).

Problems of the absorption of non -meter iron:

• Inhibitors in food: Fitates contained in grain and legumes, tannins in tea and coffee, calcium and some other substances may prevent the absorption of non -meter iron.
• Low bioavailability: Non -meter iron is absorbed to a lesser extent than hemic, which requires higher consumption to maintain a normal level in the body.

Strategies for increasing iron assimilation:

• The use of vitamin C: Ascorbic acid significantly improves the absorption of a small iron. It is recommended to consume products rich in vitamin C, simultaneously with sources of iron. For example, adding lemon juice to a salad with spinach or use of orange juice during meals.
• Fermentation and Drawing: These processes reduce the content of phitat in grain and legumes, improving iron absorption.
• Combination of products: Avoid the use of tea, coffee and products rich in calcium, simultaneously with food containing iron.
• Using cast iron utensils: Cooking in cast -iron dishes can increase the content of iron in products.

When are the supplements of iron?

Despite all the efforts to optimize nutrition, some vegetarians may experience iron deficiency, especially during pregnancy, menstruation or in the presence of certain diseases. Symptoms of iron deficiency include fatigue, weakness, pallor of the skin, dizziness, headaches, shortness of breath and a decrease in concentration of attention.

Types of iron additives:

• Iron sulfate: The most common and affordable form, but can cause side effects, such as constipation and stomach disorder.
• Iron gluconate: A milder shape, but less effective than iron sulfate.
• Fumarat iron: A well -absorbed form with fewer side effects.
• HELET FRODERS OF Iron (iron bislycinate): The most easily absorbed forms, with a minimum number of side effects.

Important: Before taking iron additives, it is necessary to take a blood test for ferritin (indicator of iron reserves in the body) and consult a doctor to determine the optimal dosage and select the most suitable form of iron. An excess of iron can also be harmful to health.

Vitamin B12: Neurological health and blood

Vitamin B12, necessary for the normal functioning of the nervous system and hematopoiesis, is contained almost exclusively in animal products. Vegetarians, especially strict vegans, are at risk of deficiency of this important vitamin.

Sources of vitamin B12 for vegetarians:

• Enriched products: Some products, such as vegetable milk, cereals, soy products and food yeast, can be enriched with vitamin B12. It is important to carefully study the composition of the products.
• Bad: Vitamin B12 is available in various forms, including tablets, capsules, sprays and injections.

Why do vegetarian need vitamin B12 additives?

Vitamin B12 deficiency can lead to serious consequences, including anemia, neurological disorders (numbness and tingling in the limbs, coordination, depression, memory deterioration) and damage to nerve cells. In children, vitamin B12 deficiency can lead to developmental delay.

Forms of vitamin B12:

• Cyanocobalamin: The most common and affordable form is well absorbed by the body.
• Methylcobalamin: The active form of vitamin B12, which does not require transformation in the body. Some studies show that methylcobalamin can be more effective for the treatment of some neurological disorders.
• Adenosylcobalamin: Another active form of vitamin B12, important for energy metabolism.
• Hydroxycobalamine: It is often used in the form of injections to quickly replenish the deficiency of vitamin B12.

Vitamin B12 dosage:

The recommended daily dose of vitamin B12 is 2.4 mcg for adults. Vegetarians are recommended to use enriched products or take vitamin B12 additives, especially if they do not use animal products, even in small quantities. The dosage of additives can vary depending on individual needs and the degree of deficiency.

Important: Regular verification of vitamin B12 in the blood will help control its content in the body and take measures in a timely manner to prevent deficiency.

Vitamin D: bone health, immunity and much more

Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the health of bones and teeth. It also participates in the regulation of the immune system, cell growth and other important functions of the body. The main source of vitamin D is sunlight, under the influence of which it is synthesized in the skin. However, in conditions of insufficient insolation, especially in the winter, and when using sunscreens, the synthesis of vitamin D may be limited.

Sources of vitamin D for vegetarians:

• Enriched products: Some products, such as vegetable milk, juices and cereals, can be enriched with vitamin D.
• Bad: Vitamin D is available in two forms: D2 (Ergocalciferol) and D3 (cholecalciferol).

The difference between vitamin D2 and D3:

Vitamin D2 is made of plants, and vitamin D3 is synthesized in the skin under the influence of sunlight and is found in animal products. Studies show that vitamin D3 more effectively increases the level of vitamin D in the blood and supports it at a higher level than vitamin D2. However, there are vegan forms of vitamin D3 obtained from lichens.

Why do vegetarian need vitamin D additives?

Vegetarians, especially those who live in regions with insufficient sunlight, have a higher risk of vitamin D deficiency. Vitamin D deficiency can lead to bone weakening (osteoporosis), increasing the risk of fractures, muscle weakness, reducing immunity and other health problems.

Vitamin D dosage:

The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, the dosage may vary depending on the age, state of health and level of vitamin D in the blood.

Important: Before taking vitamin D additives, it is necessary to take a blood test for 25-hydroxyvitamin D [25(OH)D] To determine its level in the body and consult a doctor to select the optimal dosage and form of vitamin D.

Calcium: strong bones and health of the nervous system

Calcium, a vital mineral, is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, the nervous system and blood coagulation. Vegetarians need to pay special attention to the consumption of products rich in calcium in order to ensure its sufficient intake in the body.

Sources of calcium for vegetarian:

• Dark green leafy vegetables: Kale cabbage, broccoli, spinach, turnip of turnips and other dark green leafy vegetables contain calcium, although its assimilation can be lower than from other sources.
• Legumes: Tofu (especially if it is prepared using calcium sulfate), chickpeas, white beans and other legumes contain calcium.
• Nuts and seeds: Almonds, sesame seeds, chia seeds and other nuts and seeds are good sources of calcium.
• Enriched products: Vegetable milk (soy, almond, rice), juices and cereals are often enriched with calcium.

Calcium factors affecting the assimilation:

• Vitamin D: Vitamin D is necessary for the absorption of calcium in the intestine.
• Protein: Sufficient protein consumption helps to absorb calcium.
• Fitat and oxalates: These substances contained in some plant products can bind calcium and reduce its absorption.
• Sodium: High consumption of sodium can increase the excretion of calcium in urine.

When are calcium additives needed?

Despite the use of products rich in calcium, some vegetarians may need calcium additions, especially during pregnancy, breastfeeding, during menopause or in the presence of osteoporosis.

Types of calcium additives:

• Calcium carbonate: The most common and affordable form is best absorbed when consuming with food.
• Calcium citrate: It is well absorbed regardless of food intake, suitable for people with gastric acidity problems.
• Calcium phosphate: A well -absorbed form, but may contain phosphorus, which is not recommended to use in large quantities.

Calcium dosage:

The recommended daily dose of calcium is 1000 mg for adults and 1200 mg for women over 50. The dosage of calcium additives can vary depending on individual needs and the degree of deficiency.

Important: Before taking calcium additives, you need to consult a doctor to determine the optimal dosage and choose the most suitable form of calcium. Excessive calcium consumption can increase the risk of kidney stones and other health problems.

Omega-3 fatty acids: health of the heart, brain and eye

Omega-3 fatty acids that are important for the health of the heart, brain and eyes include alpha-linolenic acid (ALK), eicosapentaenic acid (EPK) and non-zahexenoic acid (DGC). Alc is found in plant sources, such as linseed seeds, chia seeds, walnuts and canols oil. EPK and DGK are mainly found in fatty fish.

The problem of transforming Alk into EPK and DGK:

The body can convert Alc into EPK and DGC, but this process is ineffective, especially in men and people with high consumption of linoleic acid (omega-6 fatty acid) contained in vegetable oils. Vegetarians who do not use fish can be difficult to get a sufficient amount of EPC and DGC only from plant sources.

Sources of EPK and DGK for vegetarians:

• Seaweed: Sea algae, such as spirulina and chlorella, contain EPK and DGK.
• Algae additives: Algae oil additives are a good source of EPK and DGK for vegetarians and vegans.

Why do vegetarian need supplements of omega-3 fatty acids?

The deficiency of the EPC and DGC can lead to increased risk of cardiovascular diseases, deterioration of cognitive functions, vision problems and other health problems.

Omega-3 dosage of fatty acids:

The recommended daily dose of EPK and DGK is 250-500 mg. The dosage of additives can vary depending on individual needs and health status.

Important: Before taking the supplements of omega-3 fatty acids, you need to consult a doctor to determine the optimal dosage and choose the most suitable form of omega-3 fatty acids.

Zinc: immunity, wound healing and reproductive function

A zinc, an important trace element, plays a key role in the immune system, wound healing, reproductive function and other important processes in the body. Vegetarians need to pay special attention to the consumption of products rich in zinc, since phytats contained in grain and legumes can impede its assimilation.

Sources of zinc for vegetarians:

• Legumes: Lentils, chickpeas, beans and other legumes contain zinc.
• Nuts and seeds: Pumpkin seeds, cashews, almonds and other nuts and seeds are good sources of zinc.
• Whole grain products: Oats, brown rice and other whole grains contain zinc.
• Enriched products: Some cereals and vegetable milk can be enriched with zinc.

Strategies for increasing zinc assimilation:

• Landing and germination of legumes and grains: These processes reduce the content of phitat, improving zinc assimilation.
• Fermentation: Enzymed products, such as the pace and Miso, contain less phitat and zinc is better absorbed.
• Combination of products: The use of foods rich in zinc with products containing organic acids (for example, fruit juices) can improve its absorption.

When are zinc additives needed?

Despite the use of foods rich in zinc, some vegetarians may need in zinc, especially in the presence of a deficiency, the symptoms of which include a decrease in immunity, loss of appetite, worsening of wound healing, hair loss and reducing taste.

Forms of zinc additives:

• Citrate Zinc: A well -absorbed form with fewer side effects.
• Gluconate zinc: Another well -absorbed form.
• Picoline zinc: It is believed that this form of zinc is better absorbed than other forms.
• Oxide Zinc: Less assimilated form.

Zinc dosage:

The recommended daily dose of zinc is 8 mg for women. The dosage of zinc additives can vary depending on individual needs and the degree of deficiency.

Important: Before you start taking zinc additives, you need to consult a doctor to determine the optimal dosage and choose the most suitable zinc form. Excessive zinc consumption can lead to nausea, vomiting, reducing immunity and other health problems.

Iodine: thyroid health

Iodine, an important trace element, is necessary for the normal functioning of the thyroid gland, which regulates the metabolism in the body. Vegetarians need to pay special attention to the consumption of products rich in iodine, since the main source of iodine in most diets is iodized salt.

Sources of iodine for vegetarian:

• Iodized salt: The main source of iodine for many people. It is important to use iodized salt in cooking.
• Seaweed: Laminaria, Nori, Vakama and other seaweed are rich sources of iodine. It is important to use them in moderate quantities, since excess iodine consumption can also be harmful to the thyroid gland.
• Enriched products: Some products, such as vegetable milk, can be enriched with iodine.

When are iodine additives needed?

Despite the use of iodized salt and other sources of iodine, some vegetarians may need iodine additions, especially when living in regions with iodine deficiency in the soil or in the presence of thyroid diseases.

Forms of iodine additives:

• Iodide Calia: The most common form of iodine additives.

Iodine dosage:

The recommended daily dose of iodine is 150 μg for adults. The dosage of iodine additives can vary depending on individual needs and the degree of deficiency.

Important: Before taking iodine additives, it is necessary to consult a doctor in order to determine the optimal dosage and exclude contraindications. Excessive iodine consumption can lead to hyperthyroidism (increased thyroid function) and other health problems.

Creatine: Energy for muscles (especially for athletes)

Creatine is an amino acid that plays an important role in the energy exchange of muscles. It is synthesized in the body from other amino acids and is mainly contained in animal products. Vegetarians and vegans, as a rule, have lower levels of creatine in muscles than people who consume meat.

What is creatine for?

Creatine helps muscles produce energy during high -intensity exercises, such as weight lifting and sprint. It can also help increase muscle mass and strength.

Creatine sources for vegetarians:

Creatine is mainly contained in animal products, so it is recommended that vegetarian and vegans take supplements.

Creatine supplements:

• Creatine Monogidrate: The most studied and effective form of creatine.

Advantages accepts creatine of the vegetarian:

• Increase in muscle strength and power: Creatine can help vegetarians increase muscle strength and power, especially during training with weights.
• Improving sports results: Creatine can improve sports results in sports, requiring high intensity and short periods of activity.
• Increase in muscle mass: Creatine can help increase muscle mass, especially in combination with burial training.
• Improving cognitive functions: Some studies show that creatine can improve cognitive functions, such as memory and attention.

Dosage creatine:

It is usually recommended to start with the “loading phase”-taking 5 grams of creatine monohydrate four times a day for 5-7 days. Then follows the “supporting phase”-a reception of 3-5 grams of creatine per day to maintain the level of creatine in the muscles.

Important: Before taking creatine, it is necessary to consult a doctor, especially in the presence of kidney diseases or other health problems.

General recommendations for choosing and receiving dietary supplements:

• Consultation with a doctor or nutritionist: Before you start taking any dietary supplements, you need to consult a doctor or nutritionist. They will help determine your individual needs, evaluate risks and choose the optimal dosage and shape of dietary supplements.
• The choice of quality products: Choose dietary supplements from famous and reliable manufacturers who have undergone an independent quality test. Pay attention to the availability of quality certificates and customer reviews.
• Study of the composition: Carefully study the composition of dietary supplements to make sure that they do not contain undesirable ingredients, such as dyes, flavors and preservatives.
• Dosage compliance: Strictly follow the recommended dosage indicated on the package or prescribed by a doctor.
• Attention to side effects: Follow your well -being during the admission of dietary supplements. When any side effects appear, stop taking and consult a doctor.
• Bad storage: Keep dietary supplements in dry, cool and inaccessible place for children.
• Bades do not replace good nutrition: It is important to understand that dietary supplements are not a replacement for full and diverse diet. They only complement the diet and help replenish the deficiency of certain nutrients.

Vegetarianism can be a healthy and full -fledged lifestyle subject to a conscious approach to nutrition and, if necessary, competent use of biologically active additives. It is important to remember that each vegetarian is unique, and its needs for nutrients can vary depending on the age, state of health, level of physical activity and other factors. Regular consultations with a doctor or nutritionist and control of the level of nutrients in the blood will help maintain optimal health and good health.