Do Vegetarians Need Supplements?

!±8± Do Vegetarians Need Supplements?

Increasing Number of Vegans and Vegetarians

There is increasing number of vegans and vegetarians in our society. Some for health reason, others may be for religious reasons. They may be male or female or may even be teenagers who start their vegetarian diet. If you or your child is a vegan or vegetarian, you may concern whether you get enough vitamins and minerals in daily diet to maintain a healthy body.

Like anyone else, vegans and vegetarians still have to make sure they are getting enough vitamins and minerals. Thanks to all the vegetables, fruits, legumes, and whole grains; vegans and vegetarians may even get more nutrients in their diets than omnivores. But there are still some areas you need to be mindful of.

Protein

Most people think vegans and vegetarians need to worry about protein. In reality, a healthy vegan/vegetarian gets plenty of protein. It's been suggested that we need about 50 grams of protein per day. Foods which commonly supply the most protein in a vegan diet are legumes/pulses (peas, beans, lentils, soy), nuts (brazils, hazels, almonds, cashews), and seeds (sunflower, pumpkin, sesame). Many vegetables and grains also contribute significant amounts.

What you do need to be concerned about is getting enough vitamin B12, iron, and omega-3.

Vitamin B12

Insufficient B12 intakes can cause anemia, nervous system damage, and increase potential risk of heart disease or pregnancy complications.

Whether in supplements, fortified foods, or animal products, B12 comes from micro-organisms. To get the full benefit of a vegan diet, eat fortified foods 2 or 3 three times daily to get at least 3 mcg of B12 daily. Vegan sources of B12 include brewer's yeast; kelp, nori, soy products, and some breakfast cereals. Also take multivitamin supplement daily that provides at least 10 mcg of B12.

As B12 is best absorbed in small amounts, it is recommended to obtain B12 on a daily basic. There is no harm in exceeding the recommended amounts or combining more than one option.

Iron

Iron is important to support growth and developments in youth and needed to produce hemoglobin. Deficiency of iron can result in Iron deficiency anemia, fatigue, irritability, headache, shortness of breath, intolerance to cold, increased vulnerability to infections.

Iron is found in green leafy vegetables, whole grains, almonds, avocados, beets, blackstrap molasses, brewer's yeast, dates, kelp, kidney beans, peaches, pears, dried fruits, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, and watercress. Avoid coffee and tea which block iron absorption; instead eat or drink more vitamin C (during the same meal in which you eat iron), which helps iron absorption

Calcium

We all know Calcium is incredibly important for healthy bones and the prevention of osteoporosis.

Good sources of Calcium come from dark green, leafy vegetables. Eat almonds, asparagus, blackstrap molasses, brewer's yeast, broccoli, cabbage, carob, kelp, watercress, chamomile, fennel seed, flaxseed, kelp, and peppermint.

We need Vitamin D in the absorption of Calcium; taking single vitamin does not give a balanced nutrition we need so we need a comprehensive multivitamins.

Essential Fatty Acids

Essential fatty acids are polyunsaturated fats that the body cannot make. Alpha-linolenic acid (ALA, a.k.a., LNA) is an omega-3 fatty acid found in flaxseeds, hemp seeds, walnuts, soybeans, and some leafy green vegetables and plant foods. Omega-3 is very important in preventing heart disease, improve joint flexibility and reduce body inflammation.

On the other hand, Linoleic acid (LA) is an omega-6 fatty acid found in plant foods and vegetable oils.

Omega-6 and Omega-3 intake must be balance; otherwise it will lead to prolong inflammation which is one of the causes to some chronic diseases. Because vegans and vegetarians get plenty of omega-6 fatty acids in their natural diet, it is very important for you to get enough omega-3 acids in your diet to balance the two. Therefore an omega-3 supplement is extremely important to vegans and vegetarians

Supplements and Multivitamins

The nature has provided all the vitamins and minerals we need, whether vegans, vegetarians or omnivores. Therefore theoretically you can have all the nutrients you need from natural sources. Fresh fruits, vegetables and legumes contain not only vitamins and minerals, but also fiber and naturally occurring substances. However because of changes in environment (shorter harvest, antiseptic on plants, air and water pollution...) as well as the lifestyle of modern people (rush lunch hours, cooking method, imbalance choice of food..) nowadays the paradox has changed. Dietary supplements, a comprehensive high quality vegan multivitamins, is a good way to go in order to have all the required vitamins, minerals and antioxidants for our healthy.

Wishing you a healthy and happy life.