Turning into a vegetarian is a tough life decision. You not only give up the taste of meat but also lose a lot of vital nutrients that are acquired through eating meals with meat or meat products. If you turn into a vegetarian, you have to know what you are missing on in order to maintain proper body health.
The nutrients that you miss can be attained through taking supplements developed especially for vegetarians. As a vegetarian, you need to supplement certain nutrients that they are deprived of by abstaining from meat. Some of these important nutrients are outlined below.
Vitamin B12
This is important in the body since it controls various body functions such as protein metabolism, manufacture of red blood cells and the nervous system’s health.
Vitamin B12 deficiency can lead to the development of problems in the nervous system, anemia, bone, and heart disease and infertility.
Whereas it can be acquired through eating foods such as fortified yeast, B12 supplements work best for vegetarians.
Vitamin D
Vitamin D enhances the absorption of calcium and phosphorous in your body. It also controls memory, mood and muscle function.
Since the amount of vitamin D we get from the sun is insufficient and very few foods contain adequate vitamin D levels, it is advisable for vegetarians to take Vitamin D supplements. Vitamin D3 supplements for vegetarians are the recommended thread of vitamin D supplements. They are more efficient at raising Vitamin D levels in the blood.
Iodine
It controls the body’s metabolism. Iodine deficiency is characterized by low energy levels, tingling in the hands and feet, weight gain and forgetfulness. It can lead to hypothyroidism in adults. For pregnant women, iodine deficiency can lead to mental retardation of the unborn baby from birth which is an irreversible condition.
The main source of iodine is iodized salt in meals. Iodine levels can be boosted by taking iodine supplements for vegetarians.
Iron
In the human body, iron is used to make red blood cells and DNA strands, as well as transport oxygen. Iron deficiency can lead to anemia which is characterized by fatigue and reduced immunity. Vegetarians are recommended to take about 1.8 times the normal daily recommended dosage, which is 8 mg for adult men and post-menopausal women, 18 mg for adult women and 27 mg for expectant women.
Supplements for vegetarians have the correct dosages according to your requirements.
Calcium
Calcium is vital for bone and teeth health. It also plays an important role in nerve transmission, heart health, and muscle coordination. Vegetarians are advised to eat foods rich in calcium such as mustard and turnip greens, kales, bok choy, broccoli, and watercress.
On top of these, supplements for vegetarians are also important to meet the recommended daily dosage of calcium. Calcium deficiency leads to weaker bones and vegetarians become more prone to fractures and other bone injuries.
Though vegetarians can source these nutrients and minerals from plant sources, it is recommended that they start up on supplements for vegetarians to reach the daily dosage requirements.