Vegetarianism and veganism are becoming
increasingly popular die choices. While these diets have many health benefits,
they can also pose some unique challenges when it comes to getting necessary
nutrition, including vitamins.
Learn and discuss the vitamins that are most important for vegetarians and vegans, and provide tips on how to ensure the best vitamin intake through diet and supplements.
Vitamins for Vegetarians and Vegans
1.
Vitamin B12:
Vitamin B12 is found almost
exclusively in animal products, which means that vegetarians and vegans are at
a higher risk of deficiency.
Some plant-based kinds of milk,
breakfast cereals and nutritional yeast are fortified with B12, but it
can be difficult to get enough of this vitamin from food alone. For this
reason, many vegetarians and vegans choose to take a B12 supplement.
2.
Vitamin D:
Vitamin D is best for strong bones,
but it can be difficult to get enough of this vitamin from food alone. The best
source of vitamin
D is sunlight, but this can be a challenge for those who live in northern
climates or spend most of their time indoors.
Enough plant-based bowls of milk and
breakfast cereals are protected with vitamin D, but supplements may be
necessary for some people.
Read:
What
Vitamins Help Restless Leg Syndrome
3.
Iron:
Iron is important for red blood cell
production and energy digestion. While iron is found
in both plant and animal foods, it is harder for the body to absorb iron from
plant sources.
Vegetarians and vegans should focus to
eat plenty of iron-rich foods such as beans, lentils, tofu, spinach, and
cereals. Consuming vitamin C-rich foods at the same time as iron-rich foods can
also help with absorption.
4.
Zinc:
Zinc is important for immune function
and wound healing. Zinc is
available in both plant and animal foods; it is less bioavailable from plant
sources. Vegetarians and vegans should aim to eat plenty of zinc-rich foods
such as legumes, nuts, seeds, and whole grains.
5.
Omega-3 fatty acids:
Omega-3 fatty
acids are important for heart health and brain function. While they are
found in fish, they can also be get from plant-based sources such as flaxseeds,
chia seeds, and walnuts. Vegetarians and vegans should eat plenty of these
foods, or consider taking an algae-based omega-3 supplement.
Final Note
Getting enough nourishment can be
particularly difficult for vegetarians and vegans, especially when it comes to
several vitamins. A variety of nutrient-dense plant-based foods should be a
large part of a balanced diet, and supplementation may be necessary.
See a qualified dietitian if you have
any questions about your nutritional consumption so they can work with you to
create a plan that is unique to your needs.