Important vitamin & mineral supplements for vegetarians & bull; hello healthy

One of the health issues of a vegetarian diet is not meeting the needs of various nutrients, even though a normal diet often does not meet the needs of the daily recommendations. There are at least eight types of nutrients that a vegetarian might overlook by not consuming animal-based products or not getting the right amount of nutrients from plant-based food sources.

Plan a healthy vegetarian diet

As with any diet, the key to a healthy vegetarian diet is a variety of food sources. There is no one type of vegetable, fruit or legume food that can meet the body's daily nutritional needs. Not meeting nutritional needs in vegetarians can increase the risk of decreased body function and malnutrition.

A one-week vegetarian diet should include colorful and fibrous fruits and vegetables, nuts and seeds, whole grains and fat from oils. Each type of color and texture of vegetables and fruit has different nutritional content. The dietary recommendations for a vegetarian diet also recommend eating a variety of foods at a varied frequency.

Mineral and vitamin supplements that are necessary for vegetarians

Avoiding animal foods does not mean that the body does not need nutrients from these foods. Various animal products contain nutrients needed for endurance and replace damaged body cells every day. If you are a vegetarian, you should still meet the various needs of the following nutrients through taking supplements.

Vitamin B12

Vitamin B12 is a type of nutrient that is easily found in animal food ingredients. If a vegetarian does not eat the right foods to get vitamin B12, such as fortified soybeans, mushrooms, and seaweed, he is at risk of developing a B12 deficiency. Various body functions such as metabolism, the work of the nervous system and the transport of oxygen by the blood require vitamin B12. Vitamin B12 deficiency can reduce fertility, bone density disorders and heart health problems. The daily requirement of vitamin B12 in adults is about 2.4 mcg, but it can increase in pregnant women and nursing mothers to about 2.6 mcg and 2.8 mcg.

Calcium

Both individuals who have normal and vegetarian diets often experience calcium deficiency, and this is also followed by a deficiency of vitamin D which plays a role in calcium absorption to maintain bone density. Apart from processed milk, calcium can also be obtained from cheese made from soybeans, oranges, cereals, chickpeas, and broccoli. Daily calcium requirement in adults is around 100 mgr and increases when you are elderly to 1200 mgr.

Omega-3

Omega-3 essential and non-essential needed by the body for brain development and prevent inflammation, but unfortunately can only be obtained from food sources. Omega-3s can be obtained from consumption of oily fish, while for vegetarians omega-3s can be obtained from several types of foods such as soybeans, walnuts, flaxseeds, and chia seeds, but they are not as good as those obtained from oily fish. There is no recommendation for omega-3 adequacy alone, but consuming 200-300 mg of omega-3 is sufficient to maintain a healthy body.

Iron

Iron is the most important nutrient component in the formation of red blood cells. Both animal and plant-sourced foods such as green vegetables, nuts and seeds contain iron. Iron from plants is not absorbed as well as iron from animals, but iron absorption can be helped by consuming vitamin C. In adult men, the daily requirement for iron is only about 8 mg but for women around 28 mg and for pregnant women it is around 27 mg.

Zinc

Zinc is a nutrient needed to strengthen the immune system and repair damaged body cells. Zinc deficiency can cause diarrhea symptoms and inhibits wound healing. As with iron, zinc, which comes from whole grains, tofu, nuts and seeds, is also more difficult for the body to absorb. Increasing the consumption of these types of foods can overcome zinc deficiency in vegetarian individuals. The recommended daily zinc requirement for adults is around 9 mg, while for pregnant and lactating women it is increased to 12-13 mg.

Iodine

Iodine is a nutrient that is also a component of the thyroid hormone. Iodine can easily be found in dairy and seafood products. Iodine deficiency is very common in vegetarians who skip consumption of seaweed and salt containing iodine. Iodine is needed to maintain organ function. Iodine deficiency causes thyroid hormone deficiency, dry skin, and decreased memory skills.

Vitamin D

This type of fat soluble vitamin can also be obtained by consuming animal foods. Everyone's vitamin D needs can vary, and vitamin D deficiency is often not only experienced by a vegetarian but also someone with a normal diet. Vitamin D is essential for maintaining immune function, cognitive function, and muscle growth. Basically, the daily requirement of vitamin D for children and adults is around 600 IU, while the elderly and women who are pregnant or breastfeeding need around 800 IU. Your vitamin D needs may be higher than these daily recommendations.

Protein

Protein is needed to maintain the health of various body organs such as skin, muscles and bones. In plant-based foods, protein can be obtained by consuming various types of processed foods, nuts and seeds, and whole grains. The daily requirement for protein also depends on the individual's body weight, for example, if a person weighs 71.2 kg, at least he needs about 71.2 grams of protein per day.