You’ve decided to go vegetarian. That’s great! More and more, people across the world are looking to reduce their consumption of meat, even if it is just once in a while. This vegetarian diet can be hard to follow because though you are getting your protein from plants, you might not get the vitamins and minerals needed to survive. It does not matter how comfortable you are or how easy it seems. Taking supplements is an integral part of this diet, even if you still rely on animal products every now and then.
This is because the primary source of vitamins and minerals that were formerly supplied by meat and animal products comes from other sources. Some sources of 21 trace elements have been found in vegetables, grains, and fruits but may be lacking in a vegetarian diet. Be aware of the six essential supplements to take on a vegetarian diet plan. These include Vitamin B12, Calcium, Vitamin D, Omega 3, Iodine, and liquid iron supplements. Let us discuss them
You may not get enough calcium if you don’t drink much milk or eat cheese, yogurt, or other dairy products. This mineral helps keep your bones strong and healthy. It also plays a vital role in nerve function and muscle contractions. But still, the amount of calcium needed by your body cannot be fulfilled with vegan foods. That’s why you need to consume calcium tablets or gummies to stay healthy.
Iodine is another imperative nutrient to regulate several bodily functions. This nutrient is essential for normal thyroid function. Thyroid hormones regulate body temperature, metabolism, heart rate, and other vital functions. Iodine is found in seafood and seaweed (nori), but vegetarians may need to take a supplement since these foods aren’t eaten regularly.
This mineral can be tough to get if you’re a vegetarian who doesn’t eat eggs or dairy products (except yogurt). Zinc helps your immune system defend against invading organisms like bacteria and viruses. It’s also needed for wound healing, 1tynormal taste and smell, nighttime vision, etc. So, don’t avoid it all, and take zinc supplements regularly.
Iron contributes to red blood cell production and is necessary for oxygen transport in the body. It also plays a part in energy production and immune function. The recommended daily intake of iron for vegetarians is 33% higher than for meat-eaters due to the lower bioavailability of plant-based iron. Iron deficiency is a common problem among vegetarians, especially women, so including iron-rich plants like dark leafy greens (spinach, chard), legumes (beans, lentils), nuts (cashews, almonds), and seeds (pumpkin seeds, sesame seeds) in your diet is crucial and take liquid iron supplements without any gap.
- Vitamin B12
A well-planned vegetarian diet contains a variety of whole grains, fruits, vegetables, and fortified foods. However, it’s possible to be deficient in vitamin B12, which is found primarily in animal products. Vitamin B12 deficiency is quite common among vegetarians.
- Vitamin D
Vitamin D helps you to absorb calcium as well as phosphorus. It also promotes bone growth, helps regulate the immune system, and reduces inflammation. You can get vitamin D through food and sunlight. Getting enough sun exposure is essential since getting adequate amounts from food alone is hard. However, it’s usually not enough during winter months or if you live in northern latitudes or at high altitudes. So, it is crucial to take vitamin D pills or capsules at least weekly.
- Omega-3 Fatty Acids
Your brain needs omega-3 fatty acids to function correctly, and fish is one of the best sources. But, vegan foods contain significantly fewer omega-3 fatty acids. But don’t lose your heart; you can also get EPA and DHA from algae supplements.
That was all about supplements needed to take on a vegetarian diet. I hope you found the information interesting and start including the above supplements in your diet from today!