Certain sectors will need additional amounts of vitamins and minerals that are specific to their lifestyle.
That is why people with diets, vegetarians, smokers and unbalanced athletes are some people who may need an “extra amount” of vitamins and minerals.
A carefully supervised and well-planned vegetarian diet can provide good nutrition. The recommendations in the diet vary with the type of vegetarian diet.
For children and adolescents, these diets should be carefully planned where it is difficult to obtain all the nutrients necessary for growth and development.
Pregnant and lactating women, like the elderly, should carefully control their vegetarian diet to reduce the risk of nutritional deficiencies.
The vitamins that may be missing in a vegetarian diet are the following:
Vitamin B12: people who follow a vegetarian diet should take supplements to obtain this vitamin. Very low ingestion of B12 can cause anemia, deterioration of the nervous system, gastrointestinal disorders and elevation of homocysteine. The only reliable plant sources for B12 are foods enriched with B12. For the necessary doses of this vitamin, it is recommended that you usually consume foods rich in vitamin B12 (for example: fertilized breakfast cereals, rich soy drinks) or taking daily supplements containing 10 micrograms of at least (micrograms or ug) .
Vitamin D Vitamin D contains many functions in the body, as it represents some examples of modification of the immune response, which interferes with the function of muscle cells and skin cells. But the main work of vitamin D focuses on regulating bone formation and metabolism. There are two possible vitamin D: food sources of vitamin D3, or colecalciferol, animal-derived vitamin D2, or ergocalciferol, which can be manufactured artificially from vegetable sources, which are used to fortify foods (such as enriched soybean stirring, for example). Both D3 and D2 are converted to active forms of vitamin D. Vegetarians who do not consume dairy products fortified with vitamin D may need dietary supplements. In addition, vegetarians who regularly expose their skin to the sun (such as vegetarians whose schedules often can not be exposed to the sun) should also take dietary supplements that contain vitamin D-1.
Zinc: Zinc is the essential metal of our body. Zinc fulfills a wide range of functions and plays a crucial role in the growth and division of the cells necessary to synthesize proteins, DNA, insulin activity and reproductive health. Since it is found in several enzymes, zinc is present in the metabolism of proteins, carbohydrates, fats and energy. Fruits and vegetables are not good sources of zinc and zinc in plant proteins are not available for the body to use zinc from animal proteins. The zinc content is lower in nuts, whole grains, legumes and yeast. Plant diets and low protein content tend to be low in zinc. The best way to get the correct amount of this ingredient is by taking multiple vitamins that contain zinc.
Iron: moves oxygen. Involved in the production of blood elements such as hemoglobin. Participate in the process of cellular respiration. To have a key role in the synthesis of DNA and in the formation of collagen. Increases resistance to diseases Iron is difficult to absorb in fruits, vegetables, grains and dietary supplements by the iron body in the flesh. In whole grains and tannins in coffee, tea and excess calcium can reduce the absorption of iron. The consumption of foods rich in vitamin C in the same food as iron-rich foods increases the absorption of this element. Vitamin C helps the body absorb iron. Including the supplement can be very beneficial for this type of diet.
Taking the right amount of vitamins and minerals is “essential” because their disability directly affects the physical and intellectual performance and can even cause deficiency diseases. Athletes, due to oxidative processes and the loss of water from physical exercise, increase their needs for vitamin C, vitamin E and certain minerals. In addition, athletes who consume a diet rich in protein rather than B6 or an excessive intake of carbohydrates (sugars and flour) need a greater contribution than B1.
Vitamin C: a powerful antioxidant. High-intensity exercise produces greater oxidative stress, which means that the battle between free radicals and antioxidants is significant. This is the reason why adequate and adequate intake of high impact nutrients such as