- Indian diet mainly sourced from plants and vegetables
- Modern fertilizers don’t supply enough nutrition to the plants
- Pesticides and herbicides damage soil and drastically reduces nutrient content
- Nutritional Gap with lack of non veg foods can be filled with dietary supplements
- Right amount of supplement should be taken to avoid risks
For a full healthy life, a vegetarian, like any other person, needs a balanced diet rich in healthy ingredients. But some necessary vitamins and minerals are found only in food of animal origin. What to do and what vitamins should be taken by adherents of a plant menu in order to avoid health problems? Use enriched plant foods regularly and in sufficient quantities. Moreover, there are special vitamins for vegetarians, taking into account the peculiarities of their nutrition.
Consider
what vitamins are lacking for vegans and vegetarians, and what trace
elements must be in the diet.
Vitamin
B-12
What
vitamins, among their many, are most often necessary for people on a vegetarian
diet? One of the most important is vitamin B-12. It
is involved in the creation of DNA and RNA cells and helps cells absorb fats,
proteins and carbohydrates (1). Great
is its significance for the human nervous system. It is found in almost
all animal products. In plants, its percentage is extremely small. It
is believed that vitamin B is found in small amounts in seaweed, brewer’s
yeast, and tofu.
For
people aged 14 to 65 years (except for pregnant and lactating women) vitamin B, you can enter your diet in the
following ways(2):
- Twice a day, eat food in which
B-12 is present in a dosage of 2 to 3.5 micrograms.
- Take complex preparations with
a B-12 content of 25 to 100 mcg daily.
- Twice a week, vegetarians can
take special supplements B-12, at a dosage of 1000 mcg.
If
for a long time there was no constant source of B-12 in the diet, then its
daily intake of 2000 mcg, for two weeks, will replenish the reserves.
Adults
over 65 years old can use the above scheme, but, according to some studies, in
people at this age, the need for vitamin B is 500-1000 mcg per day(3).
·
These recommendations apply to the B-12 cyanocobalamin form
found in fortified foods and most nutritional supplements.
·
1 μg = 1 microgram = 1/1000 milligram (mg).
·
A significant difference
between vitamin norms in 1 and 2 variants is due to the fact that when taken
over 3 mcg (for adults) it is absorbed worse.
·
an increase in the indicated dosages is safe, but it is better
not to exceed the norm by more than 2 times (there is a risk of acne).
A
lack of vitamin B can lead to anemia and damage to the nervous
system. As a result – nervousness, depression, numbness of the legs and
arms, paralysis. Signs of a deficiency are palpitations, fatigue,
aggression or, on the contrary, apathy, problems with memory and
concentration. The likelihood of a stroke, heart attack increases.
Calcium
One
of the most important trace elements for vegetarians is calcium. It is
necessary for teeth and bones, regulates the functioning of blood vessels and
muscles, affects the functions of the cardiovascular and nervous systems.
To
maintain the required level of calcium, vegetarians should take at least 2 cups
of foods daily with its content:
·
calcium-fortified drinks (orange juice, dairy-free milk);
·
boiled low-oxalate dark green leafy vegetables and herbs (fodder
cabbage, kale cabbage, turnip greens, mustard, bok choy) – 75-100 mg of calcium
per serving;
·
tofu with added calcium.
·
Or it’s enough to take 300 mg of calcium as a dietary supplement
once a day with meals(4).
If calcium is not enough,
the body begins to pull it from the bones, redirecting to the places where it
is needed. There is a risk of developing osteoporosis, arthritis,
rickets. Deficiency of this microelement can lead to brittle teeth, nails,
hair, muscle depletion, and high blood pressure.
Vitamin
D
When
determining which vitamins are lacking for vegetarians, it is worth paying
attention to vitamin D. It promotes the absorption and maintenance of an
adequate level of calcium and phosphorus, which directly affects bone density
and dental health. Reduces the risk of diabetes, heart disease and cancer.
Sources
of Vitamin D for Vegetarians:
- special nutritional supplements
- fortified cereals and flakes
- processed mushrooms
- tofu and soy products
- Orange juice
- sunlight.
This
vitamin, necessary for the absorption of calcium, is synthesized by ultraviolet
radiation. To receive it, it is enough for children over 1 year old and
adults under 65 to stay in the sun for 10-20 minutes, without using a
protective cream, from 10 am to 2 pm, provided that the weather is clear, not
in winter. But it is worth considering the harm of the active sun to the
skin.(5)
Children
up to a year and adults over 65 years of age need vitamin D in a dosage of 600
to 1000 IU daily, regardless of their exposure to the sun. In such
quantities, it is available only in food additives or specially treated
mushrooms(6).
With
a deficiency of Vitamin D,
muscle weakness and brittle bones can develop. In old age, its deficiency
can provoke multiple sclerosis and cognitive impairment.
Iodine
The
presence of iodine in the body is a prerequisite for proper metabolism and
healthy thyroid function, which regulates the work of the whole
organism. The balance is important here – too little or too much of this
microelement can lead to metabolic disturbance.
Iodine
is rare in plant foods, and its concentration depends on its content in the
soil. In plants grown on the coast or in the sea, the iodine content is
higher.
Products
for vegetarians with iodine content:
- pure iodized salt (¼ tsp salt =
75 mcg iodine)(7)
- iodine-fortified vegetable milk
- seaweed
A
reliable way for a vegetarian to avoid iodine deficiency is to take iodine
preparations or complexes with its content.
·
for children up to a year it is impossible to determine the
upper limit of the norm, due to the fact that they should receive iodine
exclusively with food and mixtures.
·
For people older than 1 year, consuming large amounts of
iodine with the food, you can take the daily intake in supplements every other
day or half of it daily. (8)
Low
iodine levels impair the functioning of the immune system and brain
function. Its lack in pregnant women prevents the development of the brain
in the fetus and sometimes leads to miscarriage. Therefore, pregnant
vegetarians need to especially take care of his presence in their diet.(9)
The
composition of soybean, flax seeds and raw cruciferous vegetables (broccoli,
cabbage, Brussels sprouts and cauliflower) includes components that neutralize
iodine. A large number of these products in the diet, combined with a lack
of iodine in the body, can exacerbate its deficiency.
Omega
3
One
of the important ingredients for vegetarians is healthy omega-3 fats. These
fatty acids play an important role in many physiological processes of the body,
especially in the brain and cardiovascular system. The body is not able to
independently synthesize omega-3s; they can only be obtained with food and
special additives.
In
food additives, 3 main types of omega-3 are used – ALA (ALA), EPA (EPA) and DHA
(DHA). Plants contain ALA-alpha-linolenic acid. (10)
To
maintain an optimal level of healthy fats, a vegetarian should consume ALA in a
volume of 2,000 mg by adding the above foods. You can take a dietary
supplement of DHA at 200-300 mg per day(11). The
supplement may also contain EPA, but this is not necessary if the recommended
daily allowance for ALA is observed.
·
Artificially fed infants should receive a mixture containing 500
mg of omega-3 fats daily.(12)
·
Breastfed babies receive omega-3s from breast milk
Omega-3 deficiency can
lead to decreased cognitive abilities, depression, heart disease, and the risk
of stroke, arthritis, and cancer.
Omega-3
affects blood coagulation, therefore, with an increase in dosage, it is better
to consult a doctor.
Vitamin
A
Vitamin
A is a necessary element for the synthesis of new cells and slows down the
ageing process. It is important for the growth and development of infants
and children. Needed for good vision, healthy bones, teeth, hair and
nails. Positive effect on the functioning of the immune system.
The
form of vitamin A can only be found in animal products. In plants, it is
contained in the form of carotenoids, which the body converts to vitamin A. The
most common carotenoid is beta-carotene.
Vegetables
and fruits with a high content of beta-carotene will be useful for vegetarians:
carrots, carrot juice, cantaloupe, pumpkin, sweet potatoes, spinach, cabbage,
broccoli, apricots and dried apricots, mango.
To
maintain the norm, vegetarians need to eat two or more of the above products
daily or take vitamins in supplements(14).
With
a deficiency of this component, vision problems can appear –
from night blindness to corneal ulcers and total blindness. With its lack,
the body’s resistance to infections decreases.
Iron
The
main function of iron is the transport of oxygen to tissues, organs and
internal systems of a person. In addition, it has the properties of
killing bacteria, is involved in metabolism and in DNA synthesis.
Iron
contains: legumes, nuts, sunflower seeds, peanut butter, tofu, dried figs,
raisins, tempeh, whole grain bread, soy milk, white and brown rice, oatmeal,
fodder cabbage, broccoli, spinach, tomatoes, yam.
If
a vegetarian is healthy, and in his diet adheres to diversity, most likely his
iron level is normal. Vegetable food contains a lot of iron, but in some
cases, it is poorly absorbed by the body. What measures are needed to
increase iron levels:
- cook in cast iron pans
- refuse tea and coffee with
meals
- add iron supplements and a
vitamin C source to the diet(15)
- increase the consumption of
legumes (peanuts, beans, lentils, peas)
- do not consume calcium before,
during and immediately after a meal.
With
a lack of iron, a lack of oxygen in the tissues occurs, fatigue appears,
shortness of breath during physical exertion, heart palpitations. The
hemoglobin level decreases, which leads to anaemia, the condition of the skin
and nails deteriorates, pallor, loss of strength, loss of appetite, impaired
regulation of body temperature, and decreased immunity are manifested.
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