Vitamins for vegetarians
A varied plant-based diet requires attention, and some nutrients need special focus. Here are the key vitamins and minerals that vegetarians should pay attention to.
Vitamin B12
Vitamin B12 is found mainly in animal foods. For vegetarians and especially vegans, a B12 supplement is essential. Deficiency can cause anaemia and neurological problems.
Iron
Plant iron (non-heme iron) is absorbed less efficiently than animal iron. Iron absorption can be improved with vitamin C. Good plant-based iron sources include lentils, chickpeas, spinach and whole grains.
Vitamin D
Vitamin D comes mainly from sunlight and fish. Vegetarians should use a vitamin D supplement, especially during the darker months. Vegan D3 vitamin is derived from lichen.
Omega-3
Plant omega-3 sources (flaxseeds, chia seeds, walnuts) contain ALA, which the body converts to EPA and DHA only to a limited extent. Therefore, an algae-based omega-3 supplement may be beneficial.
Zinc and iodine
Intake of these minerals may also be insufficient on a plant-based diet. Nuts, seeds and legumes are good sources of zinc.
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