Many people think about going vegan, but due to a lack of knowledge, fear or belief in false myths, they do not take it or do it incorrectly. What do you need to know about vitamin and micronutrient supplementation?
Not only animal lovers reject animal products from the menu, but also celebrities, nutritionists and even titled athletes. When you go vegan, most deficiencies can be easily avoided with a varied diet. There are only a few exceptions to this rule that must be remembered when composing a diet.
Essential vegan supplements should be considered first, which of course excludes two major food groups, meat and dairy products, which may leave you lacking the nutrients necessary for healthy body function.
The point is that many of us underestimate the abundance of micronutrients available in fruits and vegetables, so additional supplementation through pills may not be necessary.
Supplementation in a vegan diet
Vegan vitamins give you the confidence to supplement these important ingredients, which are not always abundant in a vegan diet. They prevent vitamin and mineral deficiencies. Which of them do you really need and why are they so important?
Supplementation should be preceded by tests, thanks to which the level of individual vitamins in the body is checked.
Vitamin B12 – crucial for vegans
It is essential for a healthy nervous system to function as B12 is mainly found in animal products such as eggs, meat or fish. Sometimes, however, it is added to plant foods such as nutritional yeast. If this vitamin is not properly replenished, its deficiency can lead to heart problems and complications during pregnancy.
Zinc
Few of the plant-based foods contain zinc (small amounts are found in chickpeas), so supplementation with tablets is recommended whenever possible, as micronutrients are crucial for increasing metabolism, hormone production, and immunity. It can also help break down carbohydrates. The best plant-based sources are nuts, seeds, and legumes.
Iron
Iron deficiency can cause anemia that can lead to fatigue and a poor immune system.
Iodine
It is essential for the human body as it is used to produce thyroid hormone. As a key regulator of metabolism, iodine deficiency can weaken the immune system and lead to an enlarged thyroid gland. Iodine can be found in cranberries, strawberries, and seaweed.
Omega-3
There are three different types of omega-3 fatty acids. Unlike other nutrients, they cannot be manufactured in the body and therefore must be obtained through diet or supplementation. They are essential for the proper functioning of the brain and the health of the nerves. We can find them in nuts and seeds. In order to quickly assimilate omega-3 fatty acids by the body, supplementation in the form of tablets is recommended. To maintain the balance of fat proportions, it is recommended to use olive oil and rapeseed oil.
Vitamin D
During the colder months, not only vegans have trouble absorbing some vitamin D, which is usually obtained by exposure to the sun. It is extremely important for bone health and the functioning of the immune system. It is worth taking care of meeting the demand for vitamin D by regular sunbathing or eating fortified products, soy milk or breakfast cereals with the addition of vitamin D, and sun-dried mushrooms.
Calcium
Calcium is a key supplement for vegans to help keep bones strong and prevent blood clotting.
At Medonet Market, you can now buy a set of vegan supplements, which includes zinc, iodine, omega-3 acids and vitamin D.
Based on: independent.co.uk