Nutritional Supplement Options for Vegetarians

Are you considering becoming aVegetarian? Plant-based diets have gained popularity due to their benefits for the planet, our health, and animals. And now more and more supermarkets, stores and restaurants offer vegan food options, so it has become easier to eat a plant-based diet. choose素食This means you need to pay special attention to whether you are meeting your nutritional needs, as it is more difficult to obtain certain vitamins and nutrients in non-meat foods. Here are some supplements that vegetarians need:VitaminOrnutritional supplements.

Vitamin B-12

Vitamin B-12 is especially important for vegetarians because it is not found naturally in non-animal products. Vitamin B-12 is essential for the formation of red blood cells and protein metabolism in our body. If we lack this vitamin, we will feel tired and weak. While anyone can be deficient in B-12, vegans are at a higher risk because B-12 is found in animal 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. Vegetarians are strongly advised to take nutritional supplements containing vitamin B-12.

iron element

Iron is another component of healthy blood cells, which are primarily responsible for transporting oxygen throughout the body. Since the main source of iron is meat, especially red meat, which is the easiest way for our body to absorb iron, and plant-based iron is more difficult to absorb, vegetarians are more likely to suffer from anemia. If vitamin C is taken with iron-rich foods, it helps the body absorb iron.

Calcium

CalciumIt is essential for bones and teeth and is relatively easy to obtain from dairy products, which means that vegans are likely to be deficient in calcium. Vegans are advised to eat more dark green vegetables, fortified milk alternatives and legumes. Calcium supplements usually require the support of vitamin D, but vitamin D is a vitamin that almost everyone is deficient in (regardless of your dietary habits), so it is generally recommended to take a supplement containing both ingredients.

Omega-3 long-chain fatty acids

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

Iodine

Iodine is an important element for supporting the thyroid gland, which controls our metabolism. Because iodine is found in high amounts in very few foods (such as iodized salt, seaweed, seafood, and dairy products), vegetarians, especially vegans, are more likely to be iodine deficient. Iodine is an easy-to-take supplement that usually comes in liquid form and can be added to any liquid.

Zinc element

Zinc is an important mineral that supports immune, metabolic and cell growth functions. There are relatively few plant foods rich in zinc, so vegetarians need to supplement zinc by eating plenty of whole grains, tofu, vegetables, nuts and seeds. If necessary, you can also supplement it through nutritional supplements.

Dietary tips for vegetarians

protein

While it’s not difficult to get protein from non-meat sources, if you’re following a plant-based diet, you need to get enough protein. Protein keeps us full and provides us with energy, and is also a key component in muscle and tissue regeneration. If you are a sports person, getting enough protein is especially important. Tofu, nuts, and beans are all high in protein and fiber and are great additions to any recipe.

Eat more fruits and vegetables

It is also important to eat enough fruits and vegetables every day. It is best to have a variety of colorful fruits and vegetables to ensure that you meet your nutritional needs.

Avoid over-consumption of processed alternatives

Just because a food is processed is plant-based doesn’t mean it’s healthy. Try to avoid consuming too many packaged products or processed alternatives, and focus on vegetables, fruits or foods themselves.