It’s challenging to manage a vegetarian or vegan diet properly, because you have to assess on a daily basis whether you have taken in all of the essential nutrients. Although it’s not impossible to eat a completely nutritious vegetarian or vegan diet, some individuals lack the proper amount of protein, essential fats and other vitamins and minerals. So how can you ensure that your diet is complete?
Vegetarian vitamins are available, which you can take to supplement your diet. These vitamins don’t contain animal by-products, so you’re still abiding by your strict vegetarian or vegan diet. Just make sure to read the product labels thoroughly, and it’s best to check out the options available at your local health food store. So what types of vitamins should you be taking?
When you’re eating vegetarian or vegan, you’re obviously consuming several vitamins and minerals from fruits, vegetables, rice and beans, but are you getting enough of certain vitamins such as vitamin B12, vitamin D and Omega-3 fatty acids? Vitamin B12 is usually consumed from meat products, so it’s possible to be low in this vitamin. Why should you care? If you’re low on vitamin B12, your body is not going to function properly. You might feel sluggish, and it will probably be difficult for your body to gain muscle mass. Also, your nails can become weak, and you can start losing your hair. The side effects from lack of vitamin B12 don’t end there. You might develop anemia or an ashy skin color.
Some other elements you could be missing from your diet are Omega-3s, which are important for your preventative health. These essential fats can prevent heart disease, arthritis and even cancer, so you don’t want to be lacking these in your diet. Also vitamin D is important for strong bones and healthy teeth. You can actually get vitamin D from fortified soy milk and the natural sunlight.
When you’re on a vegetarian or vegan diet, your days of eating well might vary. You might not be able to find a completely nutritious meal when eating out with friends. On days like these, it’s best to supplement with vitamins, because you don’t want to deplete your body of essential nutrients and experience side effects later.
Thanks for this info.
Organic Spirulina supplements are very beneficial for vegetarians and vegans. It has high content of protein and also vitamin B12 among others.
Responses to Barbara
I drink a spirulina protein shake almost every day, and you’re right it has high protein as well as other nutrients. For added flavor and anti-oxidants, I add a mix of frozen blueberries, blackberries and strawberries.