When you are vegetarian or vegan, you may be missing some nutrients, or you may have to work hard to meet your needs.
So you have to pay attention to what you eat or need to take extra vitamins and minerals.
Here are 7 vitamins and minerals you should pay extra attention to take daily if you are a vegetarian or vegan:
1. Vitamin B12
What role vitamin B12 plays: Vitamin B12 supports the nervous system and helps your body make red blood cells.
Not getting enough vitamin B12 puts you at risk for anemia, which eventually leads to nervous system damage.
Signs of vitamin B12 deficiency are Fatigue, tingling, impaired speech or memory, and difficulty with balance.
Why vegans need vitamin B12: Nutritionists Bergquist and Vandana Sheth, who are also vegetarians, a spokesperson for the Academy of Nutrition and Dietetics said: Many vegans don’t get enough of it. vitamin B12. Because, this vitamin is often found in fish, pork, poultry, eggs, and milk.
How to get enough vitamin B12: Some vegetarian foods are fortified with vitamin B12 such as breakfast cereals, milk and nutritional yeast. However, most vegetarians need 5-10 mcg per day.
2. Iron
What it does: Your body needs iron to make red blood cells, which carry oxygen throughout the body. Without enough iron, you will feel tired.
Why vegetarians need more iron: Animal protein, especially red meat, is rich in iron. However, you can get iron from plants like spinach, dried fruit, prune juice, wheat bran, whole-wheat bread, white beans, kidney beans, and soybeans.
However, the iron in vegetables is often more difficult to absorb than the iron in meat. You can overcome this by eating more foods rich in vitamin C to increase iron absorption. Cooking with a cast iron pan also helps you absorb iron better.
3. Zinc
Why you should take zinc supplements: A zinc deficiency will make you more susceptible to illness, because having enough zinc will help boost immunity, heal wounds, make DNA, and divide cells.
Why Vegetarians Get Zinc: Red meat, poultry, dairy, and seafood, especially shellfish like oysters, are very zinc-rich foods.
How to get enough zinc: Vegetarians often need more zinc than others because phytates in whole grains and legumes reduce zinc absorption. If you are experiencing symptoms of zinc deficiency (no appetite, frequent illness, weight loss, slow wound healing, and fatigue) you should take a zinc supplement.
4. Vitamin D
What role does vitamin D play: Vitamin D helps absorb calcium for healthy bones.
Some studies even show that vitamin D helps with mood and immune function. Salmon, tuna, milk, yogurt, eggs, and mushrooms are foods high in vitamin D.
Why Vegetarians Need Vitamin D: Most people are susceptible to vitamin D deficiency whether or not they are vegetarians.
How to get enough vitamin D: The US National Institutes of Health recommends a daily dose of 400 IU per day, but many doctors recommend 2-3 times more.
5. Omega-3
The role of omega-3s: Omega-3 fatty acids can help control inflammation, which is the cause of many chronic diseases such as diabetes, cardiovascular, neurological, inflammatory bowel disease, and cancer.
Why Vegetarians Need Omega-3 Supplements: Because fatty fish like salmon, mackerel, and tuna are foods that contain omega-3s, vegetarians do not eat these foods.
Note when supplementing with omega-3: If you are a vegetarian or vegan, you should look for products that contain omega-3s that are not extracted from fish.
6. Iodine
What role Iodine plays: The thyroid uses iodine to make thyroid hormone, which helps regulate the body’s temperature, metabolism, and energy levels.
It also plays an important role in the development of the baby’s nervous system. Iodine deficiency causes thyroid dysfunction, leading to hypothyroidism.
Why vegans need iodine supplements: Most of us get iodine from iodized salt. You only need half a teaspoon of iodized salt per day to have enough iodine. But if you’re a vegetarian, cooking with Himalayan salt or sea salt, you may be prone to iodine deficiency.
How to get enough iodine: Seaweed also contains iodine. In addition, you can also supplement iodine through functional food products.
7. Calcium
What role does calcium play: Calcium is not only beneficial for bones but also for muscles, nerves, and heart.
Why vegetarians need calcium: In addition to milk, there are many foods that contain calcium such as Kale, broccoli, spinach, soybeans, almonds, beans, sesame… However, according to experts in Nutrition, vegetarians often lack calcium.
How to get enough calcium: You can get calcium from dietary supplements, health foods, but you should consult your doctor, pharmacist, or specialist.
Because too much calcium will lead to calcium deposition in the blood vessels, increasing the risk of heart disease.
