Contents:
- Medical Video: Micronutrition Pt 1 - Vitamins and Minerals
- Plan a healthy vegetarian diet
- Mineral and vitamin supplements needed by vegetarians
- Vitamin B12
- Calcium
- Omega-3
- Iron
- Zinc
- Iodine
- Vitamin D
- Protein
Medical Video: Micronutrition Pt 1 - Vitamins and Minerals
One of the health issues of the vegetarian diet is that it does not meet the needs of various nutrients, although a normal diet also often does not meet the needs of daily recommendations. There are at least eight types of nutrients that may be missed by a vegetarian because they do not consume animal processed products or do not get the right amount of nutrients from plant-based food sources.
Plan a healthy vegetarian diet
Such as food patterns in general, the key of vegetarian diet healthy ones are a varied food source. There is no one type of vegetable, fruit or nuts that can meet the body's daily nutritional needs. Not fulfilling nutritional needs for vegetarians can increase the risk of decreased bodily function and malnutrition.
A one-week vegetarian diet should include colorful and fibrous fruits and vegetables, nuts and seeds, oats and fats from oil. Each type of color and texture of vegetables and fruit has different nutritional content. Food recommendations on a vegetarian diet also recommend eating different types of foods.
Mineral and vitamin supplements needed by vegetarians
Avoiding animal foods does not mean the body does not need nutrients from these foods. Various animal products contain nutrients that are needed for endurance and replace damaged body cells every day. If you are a vegetarian, you should still meet the various needs of some of the following nutrients through consumption of supplements.
Vitamin B12
Vitamin B12 is a type of nutrient that is easily found in animal foods. If a vegetarian does not eat the right foods to get vitamin B12 such as fortified soybeans, mushrooms and seaweed, he is at risk of developing B12 deficiency. Various bodily functions such as metabolism, work of the nervous system and transport of oxygen by the blood requires vitamin B12. Vitamin B12 deficiency can reduce fertility, bone density disorders and heart health problems. The daily requirement of vitamin B12 in adults is around 2.4 mcg, but can be increased in pregnant women and lactating women to around 2.6 mcg and 2.8 mcg.
Calcium
Both individuals who have a normal or vegetarian diet often experience calcium deficiency, and this is also followed by vitamin D deficiency which plays a role in calcium absorption to maintain bone density. Apart from dairy products, calcium can also be obtained from cheese made from soybeans, oranges, cereals, Arab nuts, and broccoli. Daily calcium requirements in adults are around 100 mgr and increase at old age to 1200 mgr.
Omega-3
Essential and non-essential Omega-3 is needed by the body for brain development and preventing inflammation, but unfortunately it can only be obtained from food sources. Omega-3 can be obtained from the consumption of oily fish, while for vegetarian omega-3 can be obtained from several types of food such as soybeans, walnuts, flaxseed, and chia seeds but not as good as those obtained from oily fish. Adequacy of Omega-3 itself does not have a recommendation, but consuming omega-3 around 200-300 mg is enough to maintain a healthy body.
Iron
Iron is the most important nutritional component in the formation of red blood cells. Both animal and plant-based foods such as green vegetables, nuts and seeds contain iron. Plant iron is not absorbed as well as iron from animals, but iron absorption can be helped by consuming vitamin C. In adult men, daily iron needs are only around 8 mg but for women around 28 mg and for pregnant women it is around 27 mg.
Zinc
Zinc is a nutrient needed to strengthen the immune system and repair damaged body cells. Zinc deficiency can cause diarrhea symptoms and barriers to wound healing. As with iron, zinc from whole grains, tofu, nuts and seeds will also be more difficult to absorb by the body. Increasing consumption of these types of foods can overcome zinc deficiency in vegetarian individuals. The recommended daily zinc requirement for adults is around 9 mg, while for pregnant and lactating women it increases to 12-13 mg.
Iodine
Iodine is a nutrient that is also a component of thyroid hormone. Iodine can be easily found in dairy and seafood products. Iodine deficiency is very often found in vegetarians who skip the consumption of seaweed and salt containing iodine. Iodine is needed to maintain organ function. Iodine deficiency causes a deficiency of thyroid hormones, dry skin, and decreased memory ability.
Vitamin D
This type of fat soluble vitamin can also be consumed by animal foods. Everyone's vitamin D needs can vary, and vitamin D deficiency is often not only experienced by a vegetarian but also someone with a normal diet. Vitamin D is needed to maintain body immune function, cognitive function, and muscle growth. Basically, daily vitamin D needs for children and adults are around 600 IU, while the elderly and pregnant or breastfeeding mothers need around 800 IU. Your vitamin D needs may be higher than the daily recommendations.
Protein
Protein is needed to maintain the health of various body organs such as skin, muscles, and bones. In plant-sourced foods, protein can be obtained by consuming various types of processed foods, nuts and seeds and whole grains. Daily protein requirements also depend on individual body weight, for example if a person has a weight of 71.2 kg then at least he needs around 71.2 grams of protein per day.
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