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Importance vitamins minerals vegetarian diet - nutrition vegetarian
Vitamin B12 is crucial for the production of red blood cells and the prevention of anemia. However, this vitamin is found primarily in foods of animal origin, which can result in deficiencies for those who follow a strictly vegetarian diet. Vegetarians should seek alternative sources such as fortified products [cereals, plant-based milks] or consider taking B12 supplements. B12 deficiency is not always immediate, so it is important to monitor intake over time [Mayo Clinic].
Iron is crucial for oxygen transport in the body. Although it is present in many plant sources such as legumes, spinach and nuts, iron in plant-based [non-heme] foods is not as easily absorbed as animal-based [heme] iron. Therefore, vegetarians should consume twice the recommended amount of iron, especially young women and people at increased risk of deficiency. To improve the absorption of vegetable iron, it is useful to combine it with foods rich in vitamin C, such as citrus fruits, peppers and broccoli [Clean Green Simple].
Although calcium is commonly associated with dairy products, there are many plant sources that can meet calcium needs. Leafy green vegetables such as kale, broccoli and fortified tofu are excellent sources. The recommended amount of calcium for adults is 1000 mg per day, increasing to 1200 mg for women over 50 [Clean Green Simple].
Vitamin D is essential for calcium absorption and bone health. While sun exposure is a natural source, vegetarians, especially those who do not consume fortified products, may be susceptible to deficiencies. It is recommended to consume foods fortified with vitamin D or consider supplements if necessary [Mayo Clinic].
Omega-3 fatty acids are vital for heart and brain health. Although fish are a common source of these nutrients, vegetarians can obtain them through flaxseeds, walnuts and vegetable oils. Incorporating these foods into the daily diet is essential for maintaining a good balance of fatty acids in the body [Mayo Clinic].
Zinc is another important mineral for the immune system, cellular function and wound healing. As with iron, zinc in plant sources is not absorbed as effectively as in animal sources. Therefore, it is crucial to consume foods such as beans, nuts, seeds and soy products that are rich in zinc, and to avoid excessive consumption of phytates [compounds that inhibit zinc absorption] [Clean Green Simple].
Iodine is necessary for the production of thyroid hormones, which control metabolism and muscle function. For those who do not consume dairy products or seafood, it is important to include iodine-rich foods such as seaweed or use iodized salt to avoid deficiencies [Mayo Clinic].
In summary, following a balanced vegetarian diet involves careful planning to ensure that all nutritional needs are met. With an adequate variety of plant foods rich in these essential nutrients, it is possible to maintain optimal health. However, for some of these key nutrients, vegetarians may need to resort to supplements or fortified foods to avoid long-term deficiencies.
