Thousands of people every day wonder if they should become vegetarians. Many are stopped by the fact that this type of diet can have a serious impact on their lifestyle. It is not known what damage the body can cause malnutrition, so you should know what vitamins a vegetarian needs. Those who have already once tried to give up animal products note that this style of eating is not always convenient to adhere to. But if the intention to become a vegetarian is solid as a rock, you need to thoroughly study this issue in order to avoid he alth troubles.
Vitamin B12
Why is it so important for he alth? What products contain? What are the consequences for vegetarians if they do not pay attention to vitamin B12?
Vegetarians have been proven to be deficient in vitamin B12. It is found mainly in the liver of animals. It is believed that it is impossible to get it from plant foods.
If consumedeating foods containing vitamin B12, they will promote the production of red blood cells, which prevents anemia. This substance is also directly involved in the construction and functioning of the nervous tissue. Without vitamin B12 the body's absorption of proteins, fats and carbohydrates is disrupted. If foods enriched with B12 do not enter the body for a long time, irreversible changes in the functioning of nerve cells begin. No wonder the study of its chemical structure was twice awarded the Nobel Prize in 1934 and in 1964. Foods containing B12 have been proven to be used in the treatment of pernicious anemia.
The basis of the vitamin is bacteria, yeast, molds and algae. It is they who synthesize B12. Due to the content of the chemical element cob alt in all forms of the vitamin, the group's common name is cobalamins. It enters the human body mainly as cyanocobalamin. It is absorbed only in the presence of a second substance contained in the stomach. This is a special protein that conducts the vitamin to all organs and systems.
Why is the role of the substance in the formation of red blood cells so important? The fact is that DNA molecules are formed in red blood cells, the nucleus of which contains genetic information.
Without B12 DNA synthesis is impossible. The information necessary for the production of red blood cells is not supplied, and pernicious anemia develops.
In the construction of nerve cells B12 is responsible for the myelin sheath, whichperforms the most important function of conducting nerve impulses to the brain and spinal cord. If the membranes have structural disturbances, this affects the process of relieving pain and treating other disorders of the nervous system. The consequences of a violation of the structure of the nerve sheaths: malfunctions in the work of neuromuscular motility and tingling in the limbs.
With vitamin deficiency in vegetarians, amino acids are not utilized, carbohydrate-fat metabolism is disturbed.
So, B12 regulates protein metabolism, promotes the production of red blood cells and affects brain activity. The content of such a rare element as cob alt in the vitamin makes it doubly indispensable. Vegetarians who do not supplement with this vitamin often suffer from anemia and pressure drops, they have flaccid muscles, and underdeveloped bones in children. Without enough vitamin B12 depression and insomnia can develop.
Main signs of vitamin deficiency anemia:
- Drowsiness and lethargy.
- A bleeding disorder.
- Decreased reflexes.
- Tinnitus, dizziness.
- Problems with the menstrual cycle.
- Bad memory.
- Depressive states.
- Impaired vision.
- Arrhythmia and tachycardia.
- Violation of the respiratory function of the body.
- Lack of appetite, stomach disorders.
- Bleeding gums, inflammation of the mucous membrane of the tongue.
- Paleness of integument.
- Loss of sensation in limbs.
- Frequent loss of coordination.
For less serious disorders: dandruff, difficulty swallowing, weak pulse, pallor, sore or red tongue.
Vitamin B deficiency12 can occur not only due to insufficient intake from food, but also due to inflammatory diseases of the stomach. Diseased cells stop producing the protein needed to transport the vitamin, and a deficiency occurs. In case of violation of the secretory function of the stomach, when too little gastric juice is produced, the vitamin is also not absorbed. The acid contained in the gastric secretion is not enough to release the proteins that carry the substance.
You also need to know that for proper absorption of B12 vitamin B6 is needed. Without it, the absorption of the first is disturbed. Vitamin E is required for vitamin B1212 to change from its inactive biological form to its active form. consequences. This should be considered by all vegetarians.
On the issue of vitamin B deficiency12 among vegetarians, disputes still do not subside. There is an opinion, supported by one of the dietary schools, that a person who has been eating meat for a long time has a reserve of B12 accumulated in the liver for more than 20 years. The amount of vitamin in plant foods depends on the soil in which it grew. Bacteria, yeasts and molds located in the root system produce it, so the substance enters that partplants that are used for food. The richer the soil in these microorganisms, the more valuable the properties of plants.
How does the vitamin get to animals? They eat plants along with the B12 accumulated in them and with bacteria and mold fungi, which also tolerate the synthesized vitamin. Unlike plants, animals accumulate and store B12 in their bodies in large quantities. Especially a lot of it in veal liver and kidneys, as well as perch. It is guaranteed to get the vitamin from cod, halibut, sardines, scallops, shrimp and salmon. A large amount of it is found in beef, lamb and game. But in plants, the amount of vitamin B12 is small and it accumulates inconsistently. We can distinguish species such as brewer's yeast, miso, tofu, kelp.
There are fortified foods for vegetarians that contain adequate amounts of vitamin B12. They can be bought in specialized stores. These include vegetable oils, breakfast corn, soy milk, yeast extracts, soy meat, chocolate bars, cereal products, energy drinks, bouillon cubes and other speci alty additives.
Vitamin B12 helps treat diseases such as alcoholism, anemia, asthma, atherosclerosis, arthritis, cancer, dermatitis, leukemia, lupus, neuromuscular degeneration and multiple sclerosis.
Other vitamins
Vegetarians are often deficient in omega-3 fatty acids. They prevent the occurrence of atherosclerosis, control blood density,participate in the construction of the lipid membrane of cells, which, in turn, increases the protective function of the body. They prevent the development of mental disorders. Vegetarians can get omega-3 fatty acids from spirulina oil or other algae oil, as well as linseed oil without heat treatment.
Lack of iron causes problems in moving oxygen through the blood. In a person in this case, there is a drop in immunity and the development of anemia. Chronic fatigue develops. Although, iron is also found in sufficient quantities in plant foods. It is recommended to regularly consume legumes, cereals, nuts and corn. You can read about which vitamins to drink for vegetarians with low hemoglobin below in the description of the main manufacturers.
Calcium deficiency is also hard to bear. It makes bones brittle and depletes muscle tissue. The walls of blood vessels and the nervous system suffer. Hormones and enzymes are not synthesized correctly.
Vitamin D for vegetarians is no less important than everyone else. It is necessary for children so that rickets does not develop, and for adults - to avoid skin pathologies. You can get it from forest mushrooms, if possible, grown in the sun. It is not found in greenhouse mushrooms.
Signs of a vitamin deficiency:
- Pain in bones and muscles.
- Decrease in the protective functions of the body.
- Disturbances in the functioning of the nervous system.
Strict vegetarians and vegans need calcium. You can get it from Beijing cabbage, soy, mustard. But even if you use these products every day, you stillyou will have to add vitamin complexes containing calcium. Calcium-rich foods should be added to all meals rather than eaten in one serving. So the mineral will be better absorbed.
Vitamins for vegetarians are sold in specialized stores, which guarantees the absence of animal ingredients, and in pharmacies. It all depends on food preferences and the severity of the diet. Which vitamins for vegetarians to choose for themselves: from a pharmacy or from a vegan supply store? You can try everything. The main thing is to monitor the state of he alth and regularly undergo examinations with doctors.
What can't plants do?
It is clear that vegetarians lack vitamins, and which ones, depends on the type of food chosen. Not everyone is in need of biological supplements.
Lacto-vegetarians eat a sparing diet that includes all milk products. They completely refuse only meat, fish and eggs. The presence of dairy products in food allows them not to experience a deficiency in vitamins. Milk is the most valuable product. Vitamin B12 is contained in it in the amount of 7.5 mg/kg, and the daily requirement is 1 mg. Vitamin does not die even when heated to 120 ° C. A lacto-vegetarian diet does not cause anemia or underdevelopment of the brain in children.
Ovo-vegetarians don't eat meat, milk or fish, but see eggs as a special benefit. In terms of nutritional value, they can be compared with black and red caviar. This valuable dietary product is a complete mealand almost completely absorbed by the intestines, without forming toxins. The yolk normalizes fat metabolism due to the lecithin included in it. With eggs, ovo-vegetarians get vitamins A, B, including the most valuable B12, vitamin D, E, H and choline.
It's getting harder to meet traditional vegetarians every day. They do not eat meat, fish, eggs, dairy products, gelatin and honey. Despite the apparent variety of products, their diet is poor in vitamins, and it will not be possible to do without special supplements. Pharmacies and stores present a huge selection of vitamins for vegetarians. You just need to figure out what is really needed to maintain he alth.
Doppelhertz
Vitamins for vegetarians from this company are designed to lead an active lifestyle and excellent he alth for every day. Care for beauty and he alth is at the forefront of this brand.
The manufacturer took into account what vitamins vegetarians lack, and created the most balanced complex containing all the components necessary for a full life. Vitamins "Doppelherz Active for Vegetarians" are a simple solution in choosing a complex preparation. You only need one capsule per day. Take the drug with food.
Deva
The main principles of the company are a wide choice, quality and availability. The company is a member of the animal rights movement.
Mineral and multivitamin supplement suitable for vegans and vegetarians. ATpack of 90 tablets. The formula of the drug is fully balanced and contains vegetable powders and herbal mixture. Deva Vegetarian Vitamins are free of GMOs, sugar, yeast, s alt and gluten. The tablets are coated with spirulina for ease of swallowing and contain extra B12 and iron. You need to take them one per day.
Naturelo
Products do not contain GMOs, gluten, artificial colors or preservatives. Supports immunity, contains antioxidants and calcium, extracted not from limestone, but from algae.
The company produces vitamins for vegetarian women and men separately.
The drug improves the functioning of the brain and the cardiovascular system. Naturelo Vegetarian Vitamins should be taken four capsules daily with a meal and a full glass of water.
Seven Seas
Invests heavily in research and development and has a modern progressive production. Is a leading brand in the nutritional supplement market in Europe, Africa, the Middle and Far East, and the Caribbean.
Omega-3 formula supports muscle function. Also contains manganese for bones and vitamin C to promote collagen formation for strength, resilience and cartilage support.
VegLife
Offer to be in harmony with yourself. The same principle applies to the development and positioning of the company's products.
Producttested by time. These multivitamins are of vegetable origin and do not contain such a trace element as iron. One tablet is taken daily with meals. They should be taken with a whole glass of water. For children, the multivitamin comes in a berry flavored chewable form.
Garden of Life
Refused from synthetic ingredients and GMOs. Their motto is everything is natural! All vitamins and minerals come from plants only.
It should be noted that the "live vitamins" contain probiotics. Take two capsules 30 minutes before meals in the morning and evening. If there are diseases of the gastrointestinal tract, then the drug is best taken with meals.
Country Life
These manufacturers promote the principle of honesty by 100% listing the ingredients of the drug. Only fresh ingredients and consistent formula.
The quality of the company's products has been proven by multiple tests. Each package comes with a special quality certificate sticker. Products are manufactured according to GMP standards. Country Life is the leading manufacturer of vitamins for women. Among the top products of the company is also a vitamin complex for vegetarians.
Doctor's Best
These are science-based dietary supplements that use only ingredients grown in our own plantations. The company has its own factories. There is a GMP certificate. The manufacturer invites studentsand schoolchildren to their laboratories to participate in seminars and conferences.
The products of this company are considered one of the most affordable. Vitamin complex for vegetarians contains all the necessary substances. The recommended dosage is three capsules per day. Take with food, drink a glass of water.
Can a vegetarian diet be balanced?
Having chosen vitamins, you should not count on the fact that you will not have to monitor nutrition, and all the necessary substances will enter the body with pharmacy and store preparations. You should eat regularly and on time, distribute meals evenly throughout the day, introduce snacks. This is the basis of a balanced diet. But what about the calculation of the daily norm of proteins, fats and carbohydrates?
If you simply give up meat and replace it with soy products, you will not be able to maintain a full diet. To switch to a vegetarian diet, you need to be aware that some foods will have to be abandoned forever, while others will have to be introduced into the diet on an ongoing basis. For example, for people who are actively involved in sports, it is important to consume foods that can replace animal protein: legumes, all types of mushrooms, nuts, vegetables and grains. Successfully meat protein is replaced by dairy products. Be sure to consume enough carbohydrates. But with strict vegetarianism, you can’t do without the use of special vitamin supplements.
There is a certain pattern according to whichvegetarian menu. It helps to balance nutrition and determine the importance of certain foods for the body. The classic vegetarian pyramid looks like this:
- There is water in the first tier. It is the most important for the body.
- In the second - vegetables. The basis of the basics of vegetarian nutrition.
- In the third - fruit. How without sweets?
- The fourth tier is filled with grain, potatoes and sweet potatoes. Tasty, but vegetarians will not abuse these products.
- Fifth tier - some beans, mushrooms and soybeans. It is impossible not to agree! These are heavy foods that are not well received by the liver.
- Sixth tier - nut paradise. It must be remembered that these products are only suitable for snacking. A large number of them causes disorders in the gastrointestinal tract.
- Seventh tier - vegetable oils. Good in a small amount in a salad instead of mayonnaise.
- Eighth tier - dairy products. Note to lacto-vegetarians: don't overdo your favorite food.
- And the top of the pyramid - walks in the fresh air and sunbathing. The fact is that without activity and vitamin D, a he althy diet does not have such power. It is important to schedule not only meals, but also a daily routine that includes physical activity.
Which reviews to trust?
Reviews of vitamins for vegetarians are different. Many are of the opinion that complex preparations should not be taken due to the fact that manufacturers do not take into account the compatibility of the elements. It is betterbuy everything separately. The most basic vitamins for vegetarians are B12 and vitamin D. According to reviews, they will be quite enough to maintain he alth. These two vitamins for vegetarian women need to be supplemented with iron.
Others claim that they live without any vitamins and do not feel any discomfort. Those who bought complex preparations, such as Doppelherz vitamins for vegetarians, note that although the preparation contains a large number of components, the monthly course of administration did not affect their physical condition in any way. True, it must be borne in mind that this is a purely private opinion.
