素食者的營養補充品選擇

Are you considering becoming avegetariansPlant-based diets are gaining popularity due to their benefits to the planet, health, and animals. With more and more supermarkets, stores, and restaurants offering vegetarian options, it's becoming increasingly easier to follow a plant-based diet.vegetarian dietThis means you need to pay special attention to whether you are meeting your nutritional needs, because it's relatively difficult to obtain certain vitamins and nutrients from non-meat foods. Below are some supplements that vegetarians need to include.defend his life或Nutritional supplements。

Vitamin B-12

Vitamin B-12 is especially important for vegetarians because it is not a naturally occurring vitamin found in non-animal products. Vitamin B-12 is essential for the formation of red blood cells and protein metabolism in our bodies; a deficiency can lead to fatigue and weakness. While everyone can be deficient in B-12, vegans are at higher risk because B-12 is generally found in animal-based foods such as fish, poultry, meat, eggs, and dairy products. Nutritional yeast and seaweed are plant-based sources of vitamin B-12 and are often added to many plant-based milks. It is strongly recommended that vegetarians consume vitamin B-12 supplements.

iron

Iron is another essential component of healthy blood cells, primarily responsible for transporting oxygen throughout the body. Since the main source of iron is meat, especially red meat, this is the easiest way for our bodies to absorb iron. Furthermore, plant-based iron is more difficult to absorb; therefore, vegetarians are more likely to experience anemia. Taking vitamin C along with iron-rich foods can help promote iron absorption.

calcium

calciumCalcium is essential for bones and teeth and is readily available from dairy products, meaning vegans are likely to be deficient. Vegans are advised to eat plenty of dark green vegetables, fortified milk alternatives, and legumes. Calcium supplements usually require vitamin D, but vitamin D is a vitamin that almost everyone is deficient in (regardless of diet), so it is generally recommended to take supplements containing both.

Omega-3 long-chain fatty acids

Omega-3 fatty acids are beneficial for brain and eye health. There are two main types of Omega fatty acids: alpha-linolenic acid (ALA) and long-chain omega-3 fatty acids EPA and DHA. The former is mainly obtained from foods such as flaxseed, chia seeds, walnuts, hemp seeds, and soybeans; the latter can be derived from the animals we eat or produced from ALA. Vegetarians may not be able to obtain enough long-chain omega-3 fatty acids, but they need to supplement their diet with these substances to ensure healthy brain development.

iodine

Iodine is an essential element for supporting the thyroid gland, which controls our metabolism. Because very few foods (such as iodized salt, seaweed, seafood, and dairy products) contain high levels of iodine, vegetarians, especially vegans, are more prone to iodine deficiency. Iodine is an easily replenishable supplement, usually available in liquid form and can be added to any fluid.

Zinc

Zinc is an important mineral that supports immune function, metabolism, and cell growth. Plant-based foods are relatively low in zinc, so vegetarians need to obtain it by consuming plenty of whole grains, tofu, vegetables, nuts, and seeds. If needed, it can also be obtained through nutritional supplements.

Dietary tips for vegetarians

protein

While getting protein from non-meat sources isn't difficult, if you're on a plant-based diet, you need to get enough. Protein makes us feel full, provides energy, and is a key component for muscle and tissue regeneration. This is especially important if you're an active person. Tofu, nuts, and legumes are all rich in protein and fiber and can be added to any recipe.

Eat more fruits and vegetables

It's also important to eat enough fruits and vegetables every day. Ideally, choose a variety of colors to ensure you meet your nutritional needs.

Avoid overconsumption of processed substitutes

Processed foods, even if plant-based, are not necessarily healthy. Try to avoid consuming too many packaged products or processed substitutes; focus instead on the fruits, vegetables, and the foods themselves.