5 nutrients to take care of in the vegan diet

Without deficiencies

5 nutrients to take care of in the vegan diet

That a person defines himself as vegan does not mean that his diet is more or less healthy . It can be unbalanced or it can be so energetic that it allows you to be the fastest person in the world, like Carl Lewis in his day, or an unbeatable tennis player like Venus Williams.

There is research that indicates that most vegans not only do not suffer from nutritional deficiencies, but that their health is better. Scientists from the University of Loma Linda have found that vegans are more likely to live longer than omnivores and ovo-lacto-vegetarians.

THE 5 NUTRIENTS THAT YOU MUST ENSURE IN A VEGAN DIET

Neither following a vegan diet or eating "everything" guarantees a complete and balanced diet, but it is true that vegans are more exposed to some deficiencies . Changing habits and substituting ingredients of animal origin with other exclusively vegetal ones requires information and correct decisions so as not to suffer any nutritional deficiency .

1. VITAMIN B12

The body accumulates between 2 and 5 mg of vitamin B12, half in the liver. Due to these reservations, a deficiency in obtaining dietary can give symptoms a time later . This delay depends on age  and individual genetic and physiological factors.

It has not been proven that any vegetable food provides enough B12 in an assimilable form . It is necessary to take supplements (2,000 mcg per week). It is essential for the nervous system and energy metabolism.

2. RIBOFLAVIN OR VITAMIN B2

Getting enough vitamin B2 is necessary to keep the skin and eyes healthy . It also intervenes in the production of energy. Dermatitis, canker sores and ulcers in the mouth and lips can be symptoms of B2 deficiency .

Although it is found in vegetable foods , it does so in smaller proportions than in animal-based ones. To ensure that the recommended daily dose (1.7 mg) is reached, some of these foods must be included in the daily menus : almonds, bananas, cabbages, brewer's yeast, spinach, wheat germ, legumes, asparagus, mushrooms , wild rice and whole grains.

3. OMEGA 3

It is essential for cardiovascular and brain health. In an omnivorous diet, its main food source is blue or fatty fish, but the body can synthesize it from the alpha-linolenic acid that is found abundantly in the seeds of flax, chia, sacha inchi and hemp , and in many lesser extent in nuts and other fruits

However, the degree of conversion is reduced and it is difficult to reach the recommended 220 mg daily . The solution is to resort to fortified foods or supplements based on microalgae.


4. FOOTBALL

Dairy products are the main source of calcium in the diet of many people. A study from the University of Oxford  showed that 75% of vegans ingested less calcium than recommended and suffered more fractures.

This problem can be due to an incorrect choice of ingredients because obtaining the required 400-1,000 mg daily does not represent a great difficulty.

Calcium is present in cabbages, turnips, cabbages, legumes, almonds and other nuts, sesame and other seeds, algae, broccoli, plums, oranges, apricots and even in water, so it is not difficult to achieve daily needs minimum if the menus are varied and balanced.(Nutrition Consultancy)


5. IRON
Some nutritionists warn that vegetables do not provide iron "heme", the most easily absorbed by the body and is only found in foods of animal origin. Therefore, it is true that vegans may need to ingest more iron, but they can also favor their assimilation in order not to suffer any deficiency.

Nuts, seeds, legumes, seeds  fruits, potatoes and vegetables are rich in iron. It is important to accompany these foods from fresh fruits and vegetables, since l to iron absorption can be multiplied by six with a vitamin C intake .

It is easy to find out if you are doing well, because iron deficiency is detected through symptoms such as fatigue, shortness of breath or in the mucous membranes of the mouth and eyes.

OTHER NUTRIENTS

It is not complicated to obtain the rest of nutrients. The proteins and minerals like zinc and selenium found in vegetables, grains, nuts and seeds. The vitamin D is obtained spending enough time outdoors, since it is synthesized in the skin under the action of sunlight. Especially in the cold and less sunny months, the need to take a daily supplement can be weighed.https://alphacross.wixsite.com/meliciani/startseite