It is common for vegetarians to be healthier, but this notion coexists with fears that they may also lack certain nutrients needed to maintain good health.
In this article, we review some of the nutrients that vegetarians often watch in their food to ensure they meet their nutritional needs, and we suggest some supplements that will make life much easier for those who follow a vegetarian diet.
Proteins for vegetarians
Xcore 100% Whey Hydro Isolate
Of course. This is undoubtedly the most frequent question when someone becomes a vegetarian: “So, where are you going to get protein?”
The truth is that vegetarians do not have any problems getting enough protein in their food . Whether or not they include eggs and dairy products in the diet, there are always good quality choices for anyone who seeks to meet their protein needs without having to consume meat or other animal products.
In the case of vegetarians still consuming eggs and dairy products, any whey or egg protein concentrates a good portion of the daily protein they need in a single shake . And you can save yourself the trouble of having to select foods according to certain amino acids to ensure complete protein consumption. A single whey or egg protein shake, such as Xcore’s 100% Whey Hydro Isolate , covers between 25% and 50% of your daily protein needs with the essential, conditionally essential and non-essential amino acids you need to regenerate biological tissues.
Do not consume eggs or milk?
Proteins for vegans
100% Soy Protein and 100% Vegetable Protein from MyVegies
No problem. As more and more people scratch the animal products on their shopping list, many brands have decided to launch new products thinking about these consumers.
The MyVegies has two protein supplements should be exclusively vegetable. With a complete protein profile and several delicious flavors, these two protein supplements will surely enrich both the vegetarian and non-vegetarian diet: 100% Soy Protein or 100% Vegetable Protein
Vitamin B12 for vegetarians
Prozis Vitamin B12
This key vitamin can be the subject of many doubts among vegetarians. Vitamin B12 is needed to keep nerves and blood healthy.
Vitamin B12 deficiency can cause serious problems such as nerve damage, fatigue and anemia. Meat, fish, eggs and dairy products are sources of vitamin B12. Are there plant sources? Not really. But do not worry, because this vitamin is synthesized by bacteria, which means it can be produced industrially.
National health institutes in several countries recommend the consumption of vitamin B12 supplements from the age of 50 for both vegetarians and omnivores as the body loses its ability to absorb vitamin B12 from food as we age. The recommended daily dose is 2.4 micrograms, but it is okay if you exceed this value because the human body is able to store excess vitamin B12 safely.
There are many vegetarian products enriched with vitamin B12, including breakfast cereals and vegetable drinks, but you may still have some difficulty suppressing your daily needs, if that is the case, supplements like Prozis Vitamin B12 provide the whole vitamin B12 you need.
Note: Vitamin B12 supplement is not a product of animal origin but may be sold in non-vegetarian gelatin capsules. Therefore, always read the label and check that specific ingredients were used in the production of the capsules.
Calcium for vegetarians and vegans
Now Foods Calcium Citrate
As one of the most important minerals for bone health , calcium helps reduce the risk of fracture, particularly in the elderly. Milk and its derivatives have a high calcium content, but vegetarians, to avoid animal proteins, have to find other good sources of calcium.
Some vegetables such as: cabbage, cauliflower, cabbage and other vegetables are sources of calcium. However, unless you are willing to include large amounts of these vegetables in all your meals, a calcium supplement can save you time, labor and money. The recommended daily dose of calcium is 1000 milligrams for women up to 50 years of age and for men up to 70. The maximum safe amount is 2500 mg for men and women up to 50 years and 2000 mg after 50 years of age.
Keep in mind that some calcium supplements are made from animal meal or oyster shell. Look for something like Calcium Citrate , Now Foods, which offers you calcium of vegetable origin and easily assimilable.
Omega-3 for vegetarians and vegans
MyVegies Organic Flaxseed Oil
EPA and DHA are two omega-3 fatty acids that protect health, promoting brain function and cardiovascular health. They can also help strengthen bones and help reduce the risk of diabetes .
Because fish is the main source of healthy fatty acids, vegetarians may have some difficulty consuming sufficient EPA and DHA. In fact, several studies show that, compared to omnivores, vegans and vegetarians tend to have lower levels of EPA and DHA in the blood.
Plants such as chia, seeds and linseed oil and walnuts contain a simple type of omega-3, called alpha-linoleum acid (ALA). Although the body is able to convert ALA to EPA and DHA, it will be difficult to produce sufficient amounts to ensure the extraordinary effects of these fatty acids on human health. Therefore, it looks for non-fish-based omega-3 supplements that provide DHA, or a combination of EPA and DHA, obtained through flax seed or micro algae. Fish eat these microalgae to get their omega-3s and that’s why they are an excellent source of EPA and DHA.
This supplement will help you keep your body functioning as a Swiss watch and improve your overall health: MyVeggies Organic Flaxseed Oil
Multivitamin for vegetarians and vegans
MyVegies Super Greens
Multivitamins are a practical way to give your food an extra guarantee . They are a kind of Swiss army knife of supplements and include practically all the vitamins you need, as well as minerals, plant extracts and even enzymes and probiotics that improve digestion. All restrictive diets have the potential to lead to nutritional deficiencies.
Vegetarians and vegans try to stay away from anything that comes from animals, but some of these foods are very rich in nutrients. A good multivitamin is the best way to ensure you do not fail to ingest any of the nutrients you would find in meat, milk and eggs, such as MyVegies’ Super Greens.
Like any person, vegetarians also have to control their food, ensuring that they consume the optimal amount of all the nutrients the body needs. The nutrients we identified in this article are often neglected in a vegetarian diet, which can sometimes lead to health problems.
The suggested supplements will help you to maintain a vegetarian lifestyle, covering any deficiencies you may have in your diet and helping you to stay strong and healthy.