What Vegetarians Miss. Vitamin B12 deficiency kills the brains of vegans (strict vegetarians). Vitamins for vegetarians: what are needed

Recently, the vegetarian movement has become more and more popular. Eating meat and other animal products is refused for several reasons. It can be ethical considerations, and weight control, and the struggle for a healthy lifestyle. Those who are not familiar with this trend often confuse vegans and vegetarians, as they do not see a significant difference between them. What is the difference between a vegan and a vegetarian? Despite consonance, veganism and vegetarianism are not identical concepts. For example, vegetarian principles allow those foods in the diet that are not directly related to the killing of animals. Veganism, on the other hand, implies a complete rejection of animal products and the transition to exclusively plant foods. However, both of them are united by the inevitable deficiency of some vital elements that an ordinary person who does not adhere to special diets receives with food. Vitamins for Vegetarians, as for all people, play an extremely important role, because, although they do not represent nutritional value and are not a source of energy, without their participation, the flow of many physiological processes in the body becomes impossible. Due to dietary habits, many vitamins for vegetarians become unavailable, since their main supplier is precisely the "forbidden" products.

Let's consider, what vitamins are vegetarians missing. Most often, these are some elements of group B, as well as vitamins A and D. The problem of the lack of some of them is solved quite simply. So, for example, vitamin D is synthesized under the influence of sunlight, and to fully saturate the body with it, it is enough to sunbathe daily for 20-30 minutes. To produce vitamin A, you should consume more sources of beta-carotene. Carrot juice is considered especially valuable from vegetable products for this purpose. Things are much more complicated with those vitamins that are found exclusively in animal foods. And if vitamin B12 for vegetarians can be obtained from dairy products and chicken eggs, then vegans and this source is not available. deficit vitamin B12 for vegans can result in very sad consequences, namely, the development of dementia, impaired functions of the nervous system, as well as myocardial infarction. In this case, it is necessary to compensate for the lack of vital elements by taking them in the form of supplements to the main diet. Vitamins for Vegans- This is a special complex that takes into account the needs of people with limited nutrition. Vitamins for Vegans provide the daily norm of the substances necessary for the body, which are contained in insufficient quantities in plant foods or absent altogether. For example, tofu and seaweed also contain vitamin B12, but in an inactive form, which is why eating these foods is ineffective to replenish this particular vitamin. Vitamins for Vegetarians they contain this and other vitamins in the form that is needed for the full flow of processes inside the cells. Now you know, what vitamins should vegetarians take should first of all, that the absence of certain types of products in the diet does not affect the state of health.

Multivitamin complexes for vegans:

Suitable for Vegetarians and Vegans:

Individual vitamins:

1) Vitamin D3- essential for most vegans and vegetarians:

2) Vitamin B12. All vegans need to take vitamin B12.:

3) Iodine also needed by most vegans and vegetarians:

5) Many vegetarians and vegans lack gland:

- Solgar, Gentle Iron, 25 mg, 180 Veggie Caps - "soft" iron that, unlike many iron supplements, does not cause constipation.

A typical dialogue that has not yet turned into unreasoned swearing looks something like this: “Well, how are you going to make up for the lack of protein by eating grass? “Where is the fiber and vitamin C in your chicken wings with mayonnaise?”

Against the backdrop of a general trend towards eating processed foods, processed meats, fat, and foods with excess sugar and salt, a plant-based diet looks like a very healthy choice. Especially if it's picked without excessive distortion.

With any diet, you need to make sure that you get all the vital nutrients, primarily protein, calcium, iron and vitamin B12.

It is precisely for the deficiency of these substances in the diet of vegetarians that nutritionists quite reasonably criticize those who have refused animal food. So, in order.

Protein

A person needs per day from 50 to 100 g protein - depending on lifestyle. This amount of protein is necessary for the repair and construction of new tissues in the body, as well as for the normal functioning of the nervous and immune systems.

Proteins in the digestive tract are broken down into amino acids, which are used. Eat nine essential amino acids that the body cannot synthesize on its own. Histamine, leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine can only be obtained from food.

If you adhere to lacto-ovo vegetarianism, then you have no problems with complete proteins containing all the essential amino acids. Milk and eggs contain everything you need.

Vegetarians and vegans will love soy products, the protein of which in terms of digestibility and composition is very close to the protein from meat or milk.

One two-hundred-gram serving of tofu - bean curd - contains approximately 15-20 g of complete protein.

However, to keep these bones and teeth relatively intact into old age, adults need to get enough calcium. Especially adults who smoke. Which, in principle, does not go well with the ethical standards of vegetarians.

Those who adhere to a lacto-vegetarian diet get enough calcium from dairy products. They are considered the best source of this element.

If you do not consume dairy products, regularly include plant foods rich in calcium in your diet: spinach, cabbage, soy milk, orange juice, sesame, broccoli, carrots and brown rice.

Iron

If you are a lacto-ovo vegetarian, sufficient iron can be found in egg yolks.

Since plant-based iron is less absorbed, avoid coffee and tea, which reduce iron absorption. It is advisable to drink such drinks two to three hours before meals.

Vitamin C, on the other hand, helps in the absorption of iron. Try to combine foods rich in these substances.

Vitamin B12

One of the main values ​​​​of vitamin B12 is its cobalt, which stimulates the formation of red blood cells, regulates the absorption of iron and is involved in the secretion of important hormones.

In addition, vitamin B12 is responsible for the growth of cells in the body and the proper reproduction of their genetic information, and also protects the nervous system.

Unfortunately, vitamin B12 is found in very modest amounts in plant-based foods. In people who have just switched to a vegetarian diet, the reserves of this vitamin still remain in the liver. However, if the diet does not include vitamin B12 in large quantities, its deficiency occurs over time.

One of the best sources of this vitamin is brewer's yeast. It is also found in legumes, whole grains, parsley, cabbage, tomatoes and pears.

However, it is best not to rely solely on these sources and take extra vitamin. Especially if you still haven't quit smoking or are pregnant.

As a conclusion

Of course, french fries and sodas are also quite vegetarian food. However, if you have chosen plant foods as the basis of your diet, do not forget that such nutrition should be as balanced as possible.

Vegans, like vegetarians, need a specialized selection of vitamins due to the fact that some substances can only be obtained from food of animal origin. In this article, we'll break down the key vitamins and pick the best based on science.

Almost all vegans love animals, but are tired of answering the same questions about their diet. For example, I am often asked where do I get protein if I do not eat meat? Such a question can only cause bewilderment, because vegans get protein from food, just like everyone else.

For comparison, one serving of broccoli has 8.34 grams of protein per 100 calories versus 7.94 grams of protein in a similar serving of steak. ( , )

There is a similar myth about calcium deficiency in vegans, which is associated with the rejection of dairy products. But look at elephants, rhinos and gorillas. They're fine, though they don't indulge in cheese, do they?

All this leads to the conclusion that vegans who eat vegetables do not really need additional intake of vitamins and minerals.

However, multivitamins can also be beneficial for them, as they help maintain the right level of water-soluble vitamins (they are quickly eliminated from the body), provide additional phytonutrients, and solve a possible problem with vitamin B12.

A well-thought-out vegan diet usually contains only one flaw - a deficiency (cyanocobalamin). This vitamin can be obtained from yeast and fermented foods (if we factor out animal products such as eggs, meat and milk). Luckily, vegan foods are now fortified with vitamin B12 to address this issue.

This vitamin is the cause of the controversy. Thus, critics of the vegan diet point out that the lack of this vitamin in plant foods makes the very idea of ​​veganism unnatural for humans. How could our ancestors refuse animal products if cyanocobalamin is indispensable for humans?

There are various answers to this question. For example, B12 is present in microorganisms that can be found on foods. If you take carrots out of the ground and eat them without sanitizing, then a number of microorganisms containing the vitamin will remain on the vegetables.

Is it worth doing this and is a portion of the vitamin enough? The question is moot.

Mushrooms and a number of other plants containing molecules identical to B12 could be another option, but this theory is not yet accepted by the scientific community. In addition to them, the vitamin is present in: yeast, nori seaweed, almond milk, cereal cereals, vegan sausages.

From our point of view, it is easier and more reliable to get cyanocobalamin from multivitamins.

Methylcobalamin, not cyanocobalamin

There are 4 forms of vitamin B12 ingested with food, but you can find two on the market:

• cyanocobalamin- a synthetic substance, the advantage of which is stability. This stability is obtained due to the presence of cyanide molecules. The volume of a poisonous substance is thousands of times less than the dose capable of poisoning a person, but why take such a substance once again? ()
• Methylcobalamin- not such a stable substance, but the most active for humans. It contains a methyl group necessary for detoxification of the body, the formation of red blood cells and the functioning of the central nervous system.

As you might guess, cyanocobalamin is cheaper to manufacture, so it is often used in multivitamins, and methylcobalamin should be preferred.

Uses vitamin D from plant sources

For vegans, mushrooms are the only food source of vitamin D. The richest source is curly griffon mushroom (maitake). This mushroom contains 600 international units of the vitamin, while the body may need thousands for the immune system to function.

If a multivitamin uses vitamin C derived from plant sources, such as , we give preference to this solution.

List of synthetic forms of vitamins:

• (retinol): retinyl palmitate;
• (thiamine): thiamine hydrochloride, thiamine mononitrate;
• (pantothenic acid): calcium D-pantothenate;
• (pyridoxine): pyridoxine hydrochloride;
• (folate): folic acid (folic acid), pteroylglutamic acid; Vitamin B12: cyanocobalamin (cyanocobalamin);
• (ascorbic acid): almost always a synthetic substance, unless otherwise indicated on the packaging;
• (tocopherol): dl-alpha tocopherol, dl-alpha tocopherol acetate, or succinate.

These synthetic forms are found in many formulas, even the good "Max for Vegans" solution from Country Life uses them. This allows you to reduce the cost of manufacturing the product, as well as avoid the use of components of animal origin.

Contains iodine

Iodized salt appeared in the twenties of the previous century and solved the problem of iodine deficiencies. Currently, the most common salt does not go through the process of iodization and contains less substance. This statement also applies to sea salt, the characteristics of which have deteriorated significantly in recent decades.

As a result, iodine deficiency again torments humanity. For example, in Australia, iodine deficiency occurs in 19.8%-47.4% of people, depending on the study. () And this despite the availability of seafood. Various groups took part in the studies, including pregnant women, diabetics and ordinary people.

If in Asian countries, where algae are part of the traditional cuisine, the situation with iodine deficiency is much easier, then in Europe and the USA, vitamins must contain iodine.

Lack of iron or low content

There are two types of iron:

• Heme iron present in food of animal origin (meat, eggs, fish);
• Non-heme obtained from vegetable sources (cereals, beans, dark greens).

Heme iron is more available and active, which is why many believe that vegans are iron deficient (since they are forced to take non-heme iron).

Iron is necessary for a person and plays an important role, including for hemoglobin and myoglobin.

In fact, the issue of iron deficiency depends on your diet. If you eat a lot of vegetables, then most likely you already have enough iron:

• A cup of lentils - 37% of the daily value;
• a cup of chickpeas - 26% of the daily value;
• a package of spinach - 42%.

An excess of iron leads to diarrhea and intestinal problems. While getting all your daily iron from vegetables, you can skip the extra iron from multivitamins.

Not enough calcium

Plant foods are rich in calcium and there is no real need to get this mineral from a multivitamin. 300-700 mg of the mineral per day is enough for you (in the US, 1000 mg is recommended, and in the UK, 700).

Imagine that a vitamin manufacturer decides to add 500 mg to their product. Let's assume that this is the average daily rate. In this case, calcium will take up the entire contents of one standard capsule. There is simply no room left for other substances and amino acids.

Less omega-3

Important, and vegans cannot take fish oil. the best source of polyunsaturated fatty acids is. It is from it that affordable supplements with omega-3 and 6 are made.

However, omega-3 acids are prone to oxidation, so they should be taken separately, and not in combination with other vitamins and minerals.

Capsules do not contain gelatin

Most multivitamins come in tablet form. To make them easier to swallow, the tablets are coated with a special coating containing gelatin, palm oil and magnesium stearate. Another task of such a shell is protection against oxidation.

You may not even notice the presence of a transparent film on top of the tablet, but it is almost always there.

The mere fact of the presence of such a shell does not mean anything critically bad for humans, but vegans cannot consume gelatin, since it is of animal origin.

No artificial colors and flavors

Many vitamins use dyes, especially low-cost brands, including Centrum. Giving the capsule an attractive solid color makes the use of vitamins more comfortable, so the manufacturer does not spare the paint (which you will eat).

In order to make the use of vitamins even more pleasant, sweeteners are added. For example, aspartame (E951) is listed as a safe sugar substitute.

Aspartame is 160-200 times sweeter than sugar and is often found in products labeled "sugar free".

Flavors, hydrogenated coconut oil and titanium dioxide (E171) are added to children's vitamins.

The irony is that vitamins for the elderly are more likely to add natural colors (carrot extract, curcumin) and flavors than children's products.

Manufacturers

Deva, Seven Seas, VegLife, Naturelo and offer their products for vegans. In addition to them, there are other manufacturers, including vitamins that do not have an indication that they are suitable for vegans, but in fact do not use animal products.

In our opinion, Garden of Life offers the best solution. To create their line of products, they attracted the famous actress Alicia Silverstone, who promotes the idea of ​​veganism to the masses.

Garden of Life products are quite expensive, but they use excellent organic sources and good ingredients. The brand prefers natural vitamins and strives to abandon synthetic analogues (which affects the high price of the product).

B12 is indeed the most scandalous vitamin) A sort of fly in the ointment in a barrel of vegetarian honey. It is believed that all vegans are deficient in this vitamin and that it can only be obtained from meat. In the many discussions between vegans and meat eaters, B12 is something of a wild card. Because no matter how great arguments are made in favor of vegetarianism, the meat eater in the end always says: “what about vitamin B12 ???”. And that's it, a vegan in a stupor. And in the behind-the-scenes conversations of the vegans themselves with each other, I often hear: “guys, maybe I really don’t have enough vitamin B12, huh?”. Just the other day, a girl friend Masha asked me if she should start taking vitamin B12. In short, the issue is sore.

I myself have been a vegan for a long time, but fortunately not a fanatic) And my goal is not to prove anything to meat-eaters or vegetarians, but to deal with the facts and draw conclusions for myself. Who knows, maybe these findings will be useful to you ...

So, in order. To begin with, neither animals nor plants are able to synthesize vitamin B12. It is the only vitamin synthesized exclusively by bacteria and archaea (single-celled microorganisms) living in the soil. The mechanism is this:

• Bacteria produce the vitamin. They live in the soil, and through the roots of plants fall into the grass.
• Herbivores eat grass and along with it, bacteria that settle in the animal through the esophagus.
• Predators eat herbivores and thus bacteria settle already in them. In the same way they penetrate into the human body.

That is, in animals this vitamin is only due to the fact that they eat grass. Now the question is - do animals on industrial farms eat grass? Sadly, they have not eaten grass for a long time. It is not profitable. They are fed food, usually made from soy with numerous additives. This is not advertised, but if you eat meat not from your grandmother's farm, but from a store, then you do not get natural B12 from this meat. To get out of this situation, synthetic vitamin B12 is added to animal feed, among other things.

What is the danger of synthetic B12?

I already wrote an article, you can read it. In short, the conclusion is this - scientists have not learned how to synthesize a single vitamin, and in pharmacies we are sold defective, artificial vitamins with a distorted chemical formula. They are absorbed by the body only by 5-10%, everything else settles in the form of toxins and is poorly excreted, leading to an imbalance in the body and bad consequences. It only remains to add that synthetic vitamin B12 is no exception.

Hence two conclusions. First, people usually get an inferior vitamin from animal meat, which is either not absorbed at all, or absorbed by 5-10%. This is the reason why many people are deficient in the vitamin to some extent, regardless of whether they eat meat. The second conclusion is that people, without hesitation, can eat some (what exactly is not known) doses of synthetic vitamin B12 along with meat. Who knows, maybe this dose is not so harmless ....

B12 and vegetarianism.

Now let's abstract from the low-quality meat from industrial farms, which, as it turned out, does not contain natural B12. Suppose you eat only fresh fresh meat and are sure that the cow eats grass for lunch) Then you will undoubtedly get your B12. By the way, most vitamins are found in the liver of animals, in muscle tissue - many times less! The accumulation of the vitamin in humans also occurs mainly in the liver. It contains a fairly large supply of vitamin, which is consumed little by little as needed, because. the amount needed to maintain life is very small (0.001 - 0.0015 mg per day). When switching to veganism, old stocks are usually enough for 5-6 years.

But do not think that this vitamin is completely unavailable on a vegan diet. It is found in plant foods, but in much smaller quantities. It can enter the body in the same way as in ruminants - from farm-housed vegetables, fruits, and greens. Therefore, if you eat grandmother's greens, then you do not need to wash it thoroughly, especially with soap (I know some people do this). By doing so, you wash away valuable B12. The same applies to all root crops - carrots, beets, turnips ... No need to peel and wash over thoroughly. In apples, the epicenter of vitamin B12 is the stalk that connects the fruit to the tree. Therefore, do not throw it away, but rather chew it well, and only then throw out the cake. Regarding algae, the situation is controversial. It is believed that B12 from algae is not absorbed in the human body. Other sources claim that the consumption of algae (nori, chlorella and spirulina) by raw foodists with an experience of at least 5 years led to a noticeable increase in B12 in the blood of these people. I can't comment here, because there is no reliable data.

How is B12 absorbed in the body?

The conclusion from this is this. If everything is in order with acidity and the gastrointestinal tract, then a small amount of the vitamin will be well absorbed (up to 80%). If everything is bad, then high-quality proven meat will not help you (digestibility can drop to 10%). This explains the results of an interesting experiment conducted by scientists K. Banerjee, J. B. Chatterjea back in 1960. They studied the level of B12 in 196 traditionally eating people and 46 vegetarians. The content of vitamin B12 was lower in vegetarians, but they did not have anemia or neurological complications. Another fact about digestion - B12 with very small portions is absorbed up to 80%, and with large ones - sometimes only up to 10%. Therefore, eat foods containing B12 in small portions.

For us, the practical conclusion is this - if you “vegan” wisely, that is, limit fried, flour, alcohol, white sugar ..., then the acid balance in the stomach, and the general condition of the gastrointestinal tract will normalize and vitamin B12 will be assimilated as well as possible.

By the way, when eating meat, the acidity of the stomach increases markedly, because. only in this way can the body break down meat food that is heavy for it. This may be another reason (besides the lack of B12 in modern meat) that meat eaters are now very often deficient in B12. Plus, store-bought meat usually contains antibiotics that kill B12-producing bacteria. Moreover, when cooking meat food, part of the vitamin is lost, which does not happen if there are fresh plant sources of B12. So it turns out that meat-eaters in terms of B12 do not have any special advantages over vegans ...

There have been other studies about B12. For example, Dr. Michael Klaper and Dr. Virginia Vetrano (independently of each other) state that active vitamin B12 is present in the human oral cavity - around the teeth, in the nasopharynx, around the tonsils, in the folds at the base of the tongue, and in the upper bronchial tree. Therefore, absorption of B12 can occur in the mouth, in the throat, in the upper part of the small intestine, and along the entire length of the intestinal tract. Moreover, this absorption does not require a particularly complex mechanism - the vitamin is absorbed by diffusion from the mucous membranes.

If all this still seems unconvincing to you, then most likely you have been hooked by the numerous scary articles that all vegans cannot live without B12. And this is not surprising. There are so many of them, and they describe such terrible consequences that you will involuntarily get scared and believe in all this. But let's see, is it all so scary?

Signs of B12 deficiency.

Here are the signs of severe vitamin B12 deficiency:

• persistent headaches,
• memory and vision disorders,
• drowsiness and irritability,
• impaired coordination of movements,
• serious damage to the nervous system and brain,
• diseases of the gastrointestinal tract,
• anemia (anemia),
• sore tongue, etc.

Before you run to the pharmacy and buy pills, ask yourself the question - do I have these signs of a B12 deficiency? I don't have any, none. Therefore, I urge you not to panic, to filter the information that is uploaded into your brain, sometimes for selfish purposes, and to remain aware. No need to take B12 for fear of some hypothetical danger and thereby be treated for a non-existent problem. After all, this is stupid!

What is pharmacy B12 made of?

In addition, pharmacy vitamin B12 is made from bacteria (this is in a good scenario), but these bacteria are deeply fermented. Therefore, tablets and injections of B12 can replenish the body's supply of this vitamin, as if artificially, without live bacteria, and only in the very, very short term, but not in the medium term ...

Even if you have found out with the help of the test that for some reason you have a B12 deficiency and you feel very lethargic and ill, you still do not rush to the pharmacy. This will not solve the problem at all! It is much more productive to try to get to the bottom of the matter, to understand why the shortage has arisen. This is most likely a symptom of another more serious problem - poor intestinal flora, poor digestion, stomach disorders, etc. Pay attention to the state of your gastrointestinal tract, take a close look at restoring its microflora, eat more vegetable sources of vitamin, etc. In general, real cases of b12 deficiency are of course very rare ...

I wish you not to be afraid for no reason and be healthy and happy!

To replenish the body with vitamin B12, a person needs to consume:

• shellfish;
• beef liver;
• trout;
• salmon;
• beef;
• yogurts;
• haddock;
• tuna;
• milk;
• eggs.

Where can vegetarians get vitamin B12?

Unfortunately, a significant portion of these products are not available for vegetarians. But you can maintain normal levels of vitamin B12 with the help of the rest, if you properly balance your diet.

To replenish the body with vitamin B12, you should:

1. Eat foods rich in vitamin B12 two to three times a day. This is for vegetarians eggs, dairy products, mussels, shrimp, if the diet allows it. If these products are not allowed in the diet (usually for vegans), then choose products artificially enriched with this vitamin in the store (list below).
2. Take vitamin B12 as part of a multivitamin if you are unable to consume enough during your normal diet, or if there is an additional increased need for it (for example, the elderly, women during pregnancy and breastfeeding).
3. Do not take large amounts of folic acid supplements as it can mask a vitamin B12 deficiency.
4. Periodically monitor the level of B12 in the body in the laboratory.

Fortified foods include:

• corn flakes for breakfast;
• vegetable broth;
• vegetable and sunflower oil;
• textured vegetable protein;
• yeast extracts;
• soy milk.

Calcium

The best-known source of calcium is dairy products, often absent or severely limited in vegetarian diets, and completely absent in vegan diets. Dairy products provide the body with 70% calcium. The list of "vegetarian" foods that contain calcium includes tofu, some plant roots, legumes, and fortified soy milk.

Certain factors affect how much calcium the human body absorbs from food, how much calcium is debugged in the bones, how much it is excreted from the body and how much it binds to vitamin D. Its lack, which occurs when it enters the body with food in a meager amount, can result in hypocalcemia. The presence of vitamin D in the body leads to increased absorption of calcium, while the presence of oxalic and phytic acids reduces its absorption into the blood. Oxalic acid-rich foods include beans, rhubarb, spinach, and sweet potatoes. Phytic acid is found in unleavened bread, nuts, seeds, and raw beans.

Calcium is absorbed from food products with daily use only in the presence of oxalic and phytic acids in the body. For example, complete absorption of calcium from milk occurs in 20 minutes, partial absorption from dry beans occurs in about two hours by one third, and absorption of calcium from spinach takes 6 hours in the amount of 1/10 of milk.

Calcium helps strengthen bones; expansion of blood vessels and muscles; improving the functioning of the nervous system; secretion of hormones and enzymes.

What has the most calcium?

Calcium is found in:

• milk;
• cheese;
• cottage cheese;
• salmon bones;
• sardine bones;
• yogurt;
• fortified soy milk;
• freshly squeezed juices;
• soy nuts;
• Chinese cabbage;
• greener than mustard;
• cottage cheese and hard cheeses.

Calcium is involved in oxygen transport, regulation of cell growth and cell differentiation, and is an integral part of many proteins and enzymes.

Where can vegetarians get calcium?

Most of the products listed above are acceptable for vegetarians. And even vegans will be able to choose products of exclusively plant origin from the above list (soy, juices, Chinese cabbage, mustard). The main thing is to follow some tips:

1. Try to consume two servings of dairy products per day for a total of 200 mg.
2. Vegetarians on a strict diet are advised to eat calcium-rich foods (juices, fruits, vegetables, soy milk) daily throughout the day, and also consider supplementing calcium as part of vitamins.
3. For optimal absorption, calcium intake should be distributed throughout the day. The daily intake of calcium required by the body is 500 mg. Therefore, there is no need to shove yourself calcium in large quantities all day long. Choose plant foods that contain calcium.

Vitamin D

Vitamin D deficiency contributes to the development of rickets in children and skin diseases in adults. People who eliminate fish and dairy products from their diet are generally more susceptible to vitamin D deficiency. There are numerous benefits of vitamin D over other vitamins. He is capable of:

• reduce the frequency and severity of cardiovascular disease;
• prevent the manifestation of rickets;
• prevent the manifestation of allergic reactions in children of younger and older age;
• reduce mortality from various forms of cancer;
• help reduce;
• normalize blood pressure in hypertension;
• relieve depression;
• reduce the risk of grade 2, osteoporosis and osteopenia;
• relieve inflammation;
• prevent caries;
• regulate blood levels.

The only way to know for sure if you are getting enough vitamin D is to take a blood test. People who eat exclusively on a vegetarian diet, as well as children, simply need periodic monitoring of the level of vitamins, in particular vitamin D. You can also replenish the body with calciferol thanks to sunbathing. To do this, it is enough to expose the skin to the sun for 10-15 minutes without applying sunscreen several times a week. Some groups of people are contraindicated in sunbathing. In this case, they are recommended to replenish the body's need for calciferol twice a year with a complex of vitamins or biologically active additives (BAA).

What has the most vitamin D?

A lot of this vitamin is found in:

• cod liver;
• salmon;
• sardines;
• mackerel;
• tuna;
• egg yolk;
• fortified milk;
• shiitake mushrooms;
• orange juice
• cheese;
• sour cream;
• sunlight.

Where can vegetarians get Vitamin D?

With the exception of fish, which has the most vitamin D, the rest of the foods listed above are acceptable for most vegetarians. Therefore, you may have to resort to the help of dietary supplements and do not forget about the benefits of sun exposure.

Iron

Iron is essential for health and oxygen transport. Iron deficiency leads to fatigue and reduced immunity. There are two forms of dietary iron: heme iron and non-heme iron. Hemo iron is found in animal products, while non-heme iron is found in plant foods.

The amount of iron that the body receives from food is called absorption. The degree of absorption of iron from hemo-iron ranges from 15% to 35%, while absorption from non-heme iron is only 2%-20%. Conducted studies have not revealed signs of iron deficiency anemia in vegetarians. However, iron stores in the body of vegetarians are usually lower, so you should take this into account when compiling a diet. There are several ways to increase non-heme iron:

• the use of vitamin C in the form of citrus juice, red pepper, compote or viburnum jam(consumption of vitamin C along with food contributes to an increase in iron);
• replacing meat with proteins(replacing meat with walnuts, legumes, whole grains, increases the absorption of iron by the body).

It is worth remembering that calcium, tannins and phosphates interfere with the full absorption of iron. Tannins are commonly found in tea and coffee. Phosphates are found in whole grains and legumes.

Eating any foods containing calcium and calcium-containing foods, tannins, phosphates, together with food or separately from it, prevents the body from being enriched with iron.

• If the body needs to be replenished with ferrous salts (in the form of compounds such as ferrous fumarate, ferrous sulfate or ferrous gluconate), make sure that protein-containing foods with an increase in the dose during meals do not cause iron deficiency.

Sometimes, people who follow a vegetarian diet have an excess of iron in the blood, as a result of which the body is poisoned by iron-containing compounds and toxic iron addiction occurs.

In order not to harm the body, all vegetarians are recommended to consult a doctor 2 times a year and take the necessary tests from time to time. It is very important that your iron levels are constantly monitored by your doctor.