Vitamin supplement for vegetarians

What supplements for vegetarians? Vegetarians or beginning vegetarians should eat according to the macronutrient index including a sufficient amount of sugar, fat and protein for the body. Because fats help with the absorption of fat-soluble vitamins including vitamin D, vitamin A, vitamin K and vitamin E. These fats are the building blocks of important substances in the body and are essential for proper functioning. cell regeneration. In addition, these substances also help maintain a normal heart rhythm, provide anti-inflammatory functions, regulate and control cholesterol in the body.
Normally, the human body consumes about 30-33 amounts of fat per day, most of which are healthy fats and are of plant origin. Unsaturated fats are found in nuts, grains, and fruits. Monounsaturated fats are found in coconut oil, olive oil, almond oil, grapeseed oil, hemp oil, and other fats found in walnuts, sunflower seeds, avocados, and oils.

Vitamin B12 is one of the water-soluble vitamins from the vitamin B family and plays an important role in the normal functioning of the brain, nervous system and blood and DNA formation, helping to make neurotransmitters in the brain. If vitamin B12 is deficient, there is a risk of numbness in the limbs, difficulty moving, weakness, etc. What nutrients do vegetarians lack? For vegetarians, vitamin B12 supplementation is important because this vitamin is only found in animal products. Therefore, vitamin B12 needs to be supplemented for vegetarians.
A day you need up to 2.4 mcg of vitamin B12. Some foods that contain vitamin B12 include soy milk, cereals, nutritional yeast, cheese or eggs. For vegans, the only options for vitamin B12 supplementation are nutritional yeast and fortified foods such as cereals and non-dairy milk.

Vitamin supplements for vegetarians are essential, especially vitamin D. Vitamin D helps the body absorb calcium well, but this is not all. Experts are still learning about the benefits of vitamin D, the results of many studies indicate that vitamin D can help fight mood disorders and promote better sleep, plus it also plays a role role in the prevention of cardiovascular disease and cancer.
Every day need to supplement 600 IU of vitamin D. Vitamin D is abundant in eggs and dairy products, orange juice, cereals. But a normal diet in general can't help you get enough vitamin D. Depending on where you live and your lifestyle, you may not be getting enough sunlight, and therefore your body may not get enough vitamin D. Go for a blood test. If your vitamin D levels are low, your doctor may recommend a supplement.

This mineral is necessary for the health of bones and teeth and plays an important role in the functioning of blood vessels and nerves. Milk, yogurt, cheese, and other dairy products are high in calcium, so if you don't eat them or don't eat them regularly, it can be difficult to absorb enough calcium.
Men and women under 50 need 1000mg/day, women over 50 need 1,200mg/day. To get enough calcium, you should eat 2-3 servings of calcium-rich foods per day such as tofu, broccoli, green leafy vegetables or calcium-rich plant milks. If this is not enough, calcium supplements may be considered.

The body needs iron to make hemoglobin, a protein that transports oxygen to cells. Without enough of this mineral, you can start to feel tired and weak. And although iron is found in both plant and animal foods, plant-based iron is harder to absorb. Men as well as women over the age of 50 need 8 mg of iron per day, and women under 50 need 18 mg of iron daily (to make up for the iron lost during menstruation). Pregnant women need 27mg of iron/day.
Iron is found in beans, lentils, spinach, nuts, as well as iron-fortified breakfast cereals. You can boost your body's absorption by eating iron-rich foods with good sources of vitamin C (like red bell peppers or citrus fruits). Coffee and tea should be avoided when eating iron-rich foods because both of these ingredients inhibit iron absorption. If you're not getting enough iron through your usual diet, you can talk to your doctor about iron supplements.

Omega-3 essential fatty acids play important roles from heart health, mood, sleep to brain health and cognition. But because omega-3s are most abundant in fish like salmon, tuna, and mackerel, vegetarians and vegans are less likely to get them than non-dieters. Furthermore, fatty fish contains DHA and EPA, the types of omega-3s that are easiest for the body to use. You'll find another type of omega-3 in plant-based foods, called ALA, which the body must convert into DHA and EPA to use.
Experts recommend getting at least 500 mg per day, but there is no official recommendation for omega-3 doses per day. Plant sources of omega-3s include walnuts and walnut oils, flaxseed and flaxseed oils, pumpkin seeds, and pumpkin seed oils. But currently, it is not clear how the body converts ALAs from plant-based foods into DHA and EPA. So if you're concerned about your omega-3 intake, consult your doctor. Your doctor can give advice about taking DHA and EPA supplements from algae.
In short, fasting is one of the ways to help purify the body. However, vegetarians often will not provide the full range of nutrients needed by the body, especially essential micronutrients such as vitamins. But if the vegetarian diet is healthy and correct, there will be an abundance of health and mental comfort. So, if you have a vegetarian diet, pay attention to supplement the vitamins and micronutrients needed to have a healthy body.