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5 Important
Vitamins A
Vegetarian Needs
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Vegetarians Need Vitamins?
Of course, if you are a vegetarian or you are documenting yourself to be one, you should know that we need to supplement with some type of vitamin, of course being a carnivore you should also do it, I remember that one of the vitamins that I needed when I did not lead this lifestyle was the famous B 12 Then I found out that being a vegetarian I had to consume it more often, since when I stopped eating animals I would have more deficiency.
The supplements or vitamins actually complement that diet that we have, consuming all the possible vitamins in a plate is almost impossible, maybe you will achieve it one day, but several days throughout your life it becomes complicated.
Obviously you must keep track of what you consume or even better that a doctor tells you what you should take, I usually do blood tests to verify various values, that is, if you consume many plants in a day the safest thing is that you have some very stable iron or magnesium values, so try not to supplement with these components.
5 Important Vitamins
These are like the basics in a vegetarian or vegan diet, there are also other supplements, and you can also supplement them with your food, you can make meringues, or you could incorporate them into your food.
Vitamin B12
There is no or at least it is not proven that any plant or plant product contains B12, it simply comes from animals, so if you do not want to eat animals you should consume it as a supplement. I try to consume it together with a B complex that is of good quality, I try to accumulate between 2000 to 3000 mcg per week, vitamin B12 helps the nervous system a lot, this is for me the most important of all.
Omega 3
The second vitamin, and it is omega 3, can be obtained in some foods, but not in large quantities, so we must consume it in supplement and normally these come based on flaxseed since it has a good source of omega. We can name some benefits of omega 3, and it is that it helps a good heart and skin health, good mood, brain function, avoiding Alzheimer’s, and many other important processes for the body.
Calcium
Calcium is very important since with our diet we consume very little, and this component is vital for our muscles and bones, it also helps cardiovascular and nerve health. In this case, if you get more food and eating a balanced diet, you could reach what you need per day, in the same way, if you feel that you must supplement, you could use a multivitamin that matches it with your diet.
Iron
Iron is another important mineral for the proper functioning of the body. It plays a fundamental role in metabolic health, maintaining optimal energy levels. It also intervenes incorrect lung and cardiovascular function and in muscle growth. Some nutritionists warn that vegetables do not provide “heme” iron, 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 its assimilation so as not to suffer any deficiency.
Vitamin D2
Like B12, vitamin D is also usually obtained mainly from foods of animal origin, so for obvious reasons, vegetarians and vegans have deficiencies of this nutrient. It is important for many of the body’s processes: it intervenes in bone health, improves the immune system, and promotes muscle function. Vitamin D is obtained by spending enough time outdoors, as it is synthesized in the skin under the action of the sun. Especially in the cold and less sunny months, the need to take a daily supplement can be weighed. We must be aware that when buying this supplement it is vegan, they will normally see it as D2.
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Should We Supplement Our Diet With Vitamins?
The answer for me was easy, a resounding yes, in addition to the fact that we need them to improve our health, we can also use them for our brain or nervous system, today the so-called nootropics are very popular, they help memory and cognitive part, in addition to many other benefits.
Technology is also present in this type of supplement, and the advances in all these studies for improvements in our health should be used, what sense does it make to spend years studying some component that generates better development and you ignore it.
In addition to the vitamins in capsules, we can also consume them in the form of smoothies and green juices, so you could complement your health system much more.
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