Thousands of people daily think about becoming vegetarian. Many people are stopped by the fact that this type of food can have a serious impact on their lifestyle. It is not known what damage the body can be caused by malnutrition, so you should know what vitamins a vegetarian needs. Those who have already tried to abandon products of animal origin have noted that this style of nutrition is not always convenient to adhere to. But if the intention to become a vegetarian is solid, like a rock, you need to thoroughly study this issue in order to avoid health troubles.
Vitamin B12
Why is it so important for health? What products are contained in? What consequences can vegetarians have if they do not pay attention to vitamin B 12 ?
It has been proven that vegetarians lack vitamin B 12 . It is contained mainly in the liver of animals. It is believed that it is impossible to get it from plant foods.
If you eat foods containing vitamin B 12 , they will contribute to the production of red blood cells, which prevents anemia. This substance is also directly involved in the construction and functioning of nerve tissue. Without vitamin B 12, the body’s absorption of proteins, fats and carbohydrates is impaired. If products enriched with B 12 do not enter the body for a long time, irreversible changes in the functioning of nerve cells begin. It is not for nothing that studies of its chemical structure were twice awarded the Nobel Prize in 1934 and in 1964. It has been proven that products containing B 12 should be used in the treatment of pernicious anemia.
The basis of the vitamin is bacteria, yeast, molds and algae. They synthesize B 12 . Due to the content of the chemical element of cobalt in all forms of vitamin, the general name of the group 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 vitamin A to all organs and systems.
Why is the role of the substance so important in the formation of red blood cells? The fact is that DNA molecules are formed in red blood cells, the core of which contains genetic information.
Without B 12 , DNA synthesis is not possible. Information necessary for the production of red blood cells is not received, and malignant anemia develops.
In the construction of nerve cells, B 12 is responsible for the myelin sheath, which performs the most important function of conducting nerve impulses to the brain and spinal cord. If the shells have structural disturbances, this affects the process of relieving pain and treating other disorders of the nervous system. Consequences of a violation of the structure of the nerve membranes: malfunctioning of neuromuscular motility and tingling in the limbs.
With a vitamin deficiency in vegetarians, amino acids are not utilized, carbohydrate-fat metabolism is disrupted.
So, B 12 regulates protein metabolism, promotes the production of red blood cells and affects brain activity. The content of such a rare element as cobalt in the vitamin makes it doubly indispensable. Vegetarians who do not use this vitamin in addition often suffer from anemia and pressure drops, they have sluggish muscles, and children have underdeveloped bones. Without enough vitamin B 12 , depression and insomnia can develop.
The main signs of anemia caused by a lack of vitamin:
- Drowsiness and lethargy.
- Blood clotting disorder.
- Decreased reflexes.
- Tinnitus, dizziness.
- Menstrual problems.
- Bad memory.
- Depressive conditions.
- Visual impairment.
- Arrhythmia and tachycardia.
- Violation of the respiratory function of the body.
- Lack of appetite, stomach upsets.
- Bleeding gums, inflammation of the mucous membrane of the tongue.
- The pallor of the integument.
- Loss of limb sensitivity.
- Frequent loss of coordination.
Of the less serious disorders: dandruff, difficulty swallowing, weak pulse, pallor, sore or red tongue.
Vitamin B 12 deficiency can occur not only due to insufficient intake with food, but also due to inflammatory diseases of the stomach. Sick cells stop producing the protein necessary for vitamin transfer, and 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 gastric secretion is not enough to release the proteins that carry the substance.
You also need to know that for proper absorption of B 12 , vitamin B 6 is required. Without it, the absorption of the first is impaired. Vitamin E is required for vitamin B 12 to change from an inactive biological form to an active one. If an excess of folic acid is observed in the body, the symptoms associated with a vitamin deficiency can become invisible, and this situation will lead to serious consequences. This should be considered by all vegetarians.
The issue of vitamin B 12 deficiency among vegetarians is still not debated. There is an opinion, supported by one of the dietary schools, that a person who has consumed meat for a long time will have enough B 12 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, yeast and molds located in the root system produce it, so the substance enters the part of the plant that is eaten. The richer the soil with these microorganisms, the more valuable are the properties of the plants.
How does vitamin get into animals? They eat plants along with B 12 accumulated in them and with bacteria and molds, which also carry synthesized vitamin. Unlike plants, animals accumulate and store B 12 in their organisms in large quantities. Especially a lot of it in the calf liver and kidneys, as well as in the perch. It is guaranteed that you can get 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 B 12 is small and it does not constantly accumulate. You can distinguish species such as brewer's yeast, miso, tofu, kelp.
There are fortified foods for vegetarians that are rich in vitamin B12. They can be bought in specialized stores. These are vegetable oils, corn breakfasts, soy milk, yeast extracts, soy meat, chocolate bars, crushed grain products, energy drinks, bouillon cubes and other special additives.
Vitamin B 12 helps in the treatment of diseases such as alcoholism, anemia, asthma, atherosclerosis, arthritis, cancer, dermatitis, leukemia, lupus, neuromuscular degeneration and multiple sclerosis.
Other vitamins
Vegetarians often have a shortage of omega-3 fatty acids in their bodies. They prevent the occurrence of atherosclerosis, exercise control over the density of blood, participate in the construction of the lipid membrane of the 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, as well as linseed oil without heat treatment.
A lack of iron causes problems in the movement of oxygen through the blood. In this case, a person has a decrease 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 use legumes, cereals, nuts and corn. About which vitamins to drink for vegetarians with low hemoglobin can be found below in the description of the main manufacturers.
Lack of calcium is also severely tolerated. It makes bones fragile and depletes muscle tissue. Vascular walls and the nervous system suffer. Hormones and enzymes are not properly synthesized.
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. In greenhouse mushrooms it is not.
Signs of Vitamin Lack:
- Pain in bones and muscles.
- Decrease in the protective functions of the body.
- Violations of the nervous system.
Vegetarians and vegans need calcium. You can get it from Beijing cabbage, soybeans, mustard. But even if you consume these products daily, you still have to add vitamin complexes containing calcium. Calcium-rich foods should be added to all meals, not eaten in one serving. So the mineral will be better absorbed.
Vitamins for vegetarians are sold in specialized stores, which ensures the absence of components of animal origin in pharmacies. It all depends on food preferences and the severity of the diet. What vitamins for vegetarians to choose for themselves: from a pharmacy or from a store of goods for vegetarians? You can try everything. The main thing is to monitor the state of health and regularly undergo examinations by doctors.
What can't plants do?
It is completely 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 follow 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 to not be deficient in vitamins. Milk is a valuable product. Vitamin B 12 is contained in it in an amount of 7.5 mg / kg, and the daily requirement is 1 mg. Vitamin does not die even when heated to 120 ° C. Lacto-vegetarian diets do not cause anemia or brain underdevelopment in children.
Vegetarians do not eat meat, milk and fish, but they see special benefits in eggs. By nutritional value, they can be compared with black and red caviar. This valuable dietary product is a complete meal and is almost completely absorbed by the intestines without forming toxins. The yolk normalizes fat metabolism due to the lecithin entering it. With eggs, vegetarians get vitamins A, B, including the most valuable B 12 , vitamin D, E, H and choline.
It is becoming increasingly difficult to meet traditional vegetarians every day. They do not eat meat, fish, eggs, dairy products, gelatin and honey. With the seeming variety of products, their diet is poor in vitamins, and you can’t do without special additives. Pharmacies and shops present a huge selection of vitamins for vegetarians. You just need to figure out what is actually necessary to maintain health.
Doppelherz
Vitamins for vegetarians from this company are designed to lead an active lifestyle and excellent well-being for every day. The care of beauty and health is in the first place for this brand.
The manufacturer took into account which vitamins are lacking for vegetarians, and created the most balanced complex containing all the components necessary for a full life. Vitamins "Doppelherz Asset for Vegetarians" are a simple solution in choosing a complex drug. Only one capsule per day is needed. You need to take the drug with meals.
Deva
The main principles of the company are a wide selection, quality and availability. The company is a member of the animal rights movement.
Mineral and multivitamin supplement suitable for vegans and vegetarians. The package contains 90 tablets. The formula of the drug is fully balanced and contains vegetable powders and a herbal mixture. Vitamins for Deva Vegetarians are GMO, Sugar, Yeast, Salt and Gluten Free. The tablets are coated with spirulina for ease of swallowing and contain additional amounts of B 12 and iron. You need to take them one at a time.
Naturelo
Products do not contain GMOs, gluten, artificial colors and preservatives. They support immunity, contain antioxidants and calcium, extracted not from limestone, but from algae.
The company produces vitamins for women vegetarians and for men separately.
The drug improves the functioning of the brain and the cardiovascular system. Naturelo needs vitamins for vegetarians to take four capsules daily with meals, with a full glass of water.
Seven seas
Invests a lot in scientific research and has modern progressive production. It is a leading brand in the market of food additives in Europe, Africa, the Near and Far East, and in the Caribbean.
The drug with omega-3 supports muscle function. It also contains manganese for bones and vitamin C, which promotes collagen formation for strength, resilience, and cartilage support.
Veglife
Offer to be in harmony with yourself. The development and positioning of company products follows the same principle.
The product is time-tested. These multivitamins are of plant origin and do not contain such trace elements as iron. Take one tablet daily with meals. They must be washed down with a whole glass of water. For children, multivitamins are available in chewable form with the taste of berries.
Garden of life
Refused synthetic ingredients and GMOs. Their motto is all natural! All vitamins and minerals are extracted only from plants.
It should be noted that the composition of "living vitamins" contains 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 food.
Country life
These manufacturers promote the principle of honesty by 100% indicating the components of the drug. Only fresh ingredients and a permanent formula.
The quality of the company's products is proven by multiple inspections. Each package comes with a special sticker with a quality certificate. Manufactured products in accordance with GMP standards. Country Life is a 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 scientifically based biological supplements that use only those ingredients that are grown on their own plantations. The company has its own factories. There is a GMP certificate. The manufacturer invites students and 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.
Is vegetarian nutrition balanced?
When choosing vitamins, you should not rely on the fact that you will not need to monitor the diet, 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 foundation of a balanced diet. But what about the calculation of the daily norm of proteins, fats and carbohydrates?
If you simply abandon meat and replace it with soy products, it will not work to maintain a complete diet. To switch to vegetarianism, you need to be aware that some products 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 eat foods that can replace animal protein: legumes, all kinds of mushrooms, nuts, vegetables and grains. Successfully meat protein is replaced by dairy products. Be sure to consume a sufficient amount of carbohydrates. But with strict vegetarianism without the use of special vitamin supplements can not do.
There is a certain template by which a vegetarian menu is compiled. It helps to balance nutrition and determine the importance of certain products for the body. The classic vegetarian pyramid looks like this:
- In the first tier is water. It is most important for the body.
- In the second - vegetables. The basis of the basics of vegetarian nutrition.
- In the third - fruits. How without sweets?
- The fourth tier is filled with grain, potatoes and sweet potatoes. Tasty, but vegetarians will not abuse these products.
- The fifth tier is some beans, mushrooms and soy. We can not disagree! These are heavy foods that are not well received by the liver.
- The sixth tier is a nutty paradise. It must be remembered that these products are only suitable for a snack. A large number of them cause disorders of the gastrointestinal tract.
- The seventh tier is vegetable oils. Good in a small amount in a salad instead of mayonnaise.
- The eighth tier is dairy products. A note for Lacto-vegetarians: you shouldn’t lean too much on your favorite product.
- And the top of the pyramid - walks in the fresh air and sunbathing. The fact is that without activity and vitamin D, a healthy diet does not have that strength. It is important to describe not only meals, but also the daily routine, including physical activity.
What reviews to believe?
Reviews about 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 elements. It is better to purchase everything separately. The most basic vitamins for vegetarians are B 12 and vitamin D. According to reviews, they will be quite enough to maintain health. These two vitamins for women-vegetarians 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 even though the preparation contains a large number of components, the monthly intake did not affect their physical condition. True, you need to consider that this is a purely private opinion.