People who don’t intake non-veg are at high risk of health problems, but they can fulfill the lack of vitamins, proteins, calcium etc through other methods. Let’s check the best vegetarian and vegan supplements for Improved health.
It’s not easy to find sufficient amounts of vitamins and calcium in your diet when you are a vegetarian or vegan. Being a vegan or vegetarian is already beneficial, but you should select a diet which will fulfill the other minerals which you may miss in your balanced diet plate.
A vegan or vegetarian exclude some certain food (minerals & nutrients) from their diet and this can cause deficiencies. We all know dairy products and non-veg are vitamin B12 & omega-3 rich foods. And a vegan or vegetarian avoids it, but it can be maintained with the right choice. Here, we will tell you the best vegetarian and vegan supplements for improved health which will work the same as their excluded food(diary or non- veg).
7 Best Vegetarian and Vegan Supplements For Improved Health
We not only mention the name, in fact we will share its benefits too. Start taking the same supplements otherwise you may face other health issues.
Zinc is the most essential mineral for the human body as it plays a huge role in completing the processes in the body. It’s helpful in balancing your immune system, healing wounds faster, supporting your sense of smell and sharpening your taste. And if a woman is pregnant, it’s good for both of them. Beneficial for child’s growth and development, and also best for infancy.
The main source of zinc are meat and dairy, a vegan and vegetarian usually avoid intake of these two food items. And it will lead to a deficiency of zinc in their body. So, you can replace them with zinc supplements, a great number of multivitamins containing zinc are easily available in the market. But,you can also use various plants which are the best sources of zinc. Enough amount of zinc prevents bacteria and viruses from damaging your health, and heals you from injuries.
If you aren’t consuming zinc sources, it may create a serious problem. Following are the symptoms of zinc deficiencies.
- Appetite loss
- Low immune system
- Delay in healing
- Hair fall problem
- Can’t taste properly
If you are facing any of the mentioned symptoms, it means you need to be serious and add a sufficient amount of zinc in your diet. People with digestive disorders, children, teens and pregnant women are at high risk.
Next mineral is Omega-3, it is very important for a healthy life and has many health benefits. It’s helpful in reducing inflammation, decreasing blood triglycerides and also reducing risk of dementia. The best source of omega-3 are fishes such as salmon, tuna and trout. It’s challenging for vegan and vegetarian to accomplish the needs of Omega-3.
Some plants contain Omega-3, but not all types are available in plants. They can take help from supplements to achieve the right amount of minerals. You still have many options other than non-veg. Try chia seeds, brussels sprouts, algal oil, hemp seed, walnuts, flaxseed,perilla oil, etc. These foods are good options for vegans in place of fish and fish oils. Other green leafy vegetables and beans contain small amounts of omega-3. It will prevent heart disease, reduce metabolic symptoms, in fact it can improve mental health too.
You should also know its deficiencies can cause other diseases. Its low amount can lead to certain problems.
- Eyesight loss
- Poor memory
- More depression
- Dry skin
- Poor circulation
The lack of this mineral can risk the life of children, as it’s helpful in brain growth and reduces symptoms of attention deficit hyperactivity disorder in children.
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3. Vitamin D
Many foods have the highest amount of vitamin D such as salmon, egg yolk and fish, but if you are a vegan or vegetarian, it could be tough to find a source other than non-veg. Vitamin D sources provide your body two important minerals like calcium and phosphorus, these are important to maintain a healthy bone. Who don’t consume sufficient amounts of vitamins are at risk of weak and brittle bone development.
It also requires maintaining your immune system to work well. Researchers also explained it will reduce risk of heart disease and deal with cancer. We all know from our childhood about sunlights which is the main source of vitamin D. Besides animals products and sunlights, you have more options to effectuate the deficiency of vitamin D. As a vegan or vegetarian you can take fortified soy milk, mushrooms, fortified cereals, orange juice, almond milk, rice milk. You can also buy supplements which, but not all are vegan friendly, check ingredients before purchasing.
Deficiency of vitamin D can lead to various problems, and can be a long serious issue.
- Loss of bone density
- Cardiovascular diseases
A person with low vitamin D can be handicapped or their bones become weak which can fracture easily.
Magnesium is that mineral which can be concluded as a master mineral. It involves bodily functions, muscle contractions, blood pressure regulation, and also controls blood sugar. Whether you are vegan or not, nowadays soils are depleting minerals. That’s why vegetables and fruits are not so mineral-filled. And if you are a vegan or vegetarian, you need to take care of your magnesium intake seriously.
Although there are various supplements available, some of them are not easy to digest. In that case, you can use other sources as well. However there are a few supplements which are good for magnesium but a little bit expensive. Having sufficient amounts of magnesium is necessary for absorption and metabolism, which is not easy to find in vegan or vegetarian diets. Still they can have it as most of the magnesium types found in plants. Seeds, nuts and leafy green vegetables could be a good source if you are purely vegan or vegetarian.
Never avoid taking magnesium, it could create other diseases or can be a reason for something serious health issue.
- Muscles spasms
- Nausea & vomiting
- Excessive urination
If a person taking medicines or alcohol could be at higher risk of deficiency and in long term can damage the kidney.
5. Vitamin B12
Vegetarians and vegans should take care of their vitamin B12, as it’s highly found in meat, eggs, and dairy products. Its deficiency can easily develop in a vegan’s body. For vegetarians to fulfill the requirement of vitamin B12, they need to take yogurt, low-fat milk, plant based milk, cheese, nutritional yeast, etc. Whereas for vegan, they should consume cereals, vegan spreads, non-dairy milk, etc.
This vitamin is essential for optimum health, it helps in division and formation of red blood cells. Protect your nervous system, synthesizing DNA, providing body high energy, etc. If your diet doesn’t contain B12 it can damage your health, affect it badly, it can cause anemia, neurological disorder, also reduce growth and delay in healing. That’s why a vegan and vegetarian should take an adequate amount of vitamin B12 to avoid any kind of diseases further. If you are unable to use natural ways, try supplements to accomplish the requirement.
Deficiency of vitamin B12 can cause other issues, if you find any of the following symptoms, be aware of your B12 diet.
- Blurred vision
- Tingling in hand & leg
- Feeling faint or dizzy
- Pale skin
It includes more symptoms, but do cross check before considering them a reason for vitamin B12 deficiency.
We all know calcium is that mineral which provides us with the ability to build and maintain our bones. It’s also important for muscle contractions, blood pressure regulation, and blood clotting. From a survey, it’s found a large group don’t meet their requirement. Especially for those who avoid eating animal products and dairy.
Being a vegan or vegetarian, you can get calcium without breaking your daily diet. Soybeans are the natural source and a boon for vegetarians. Even food made with soybeans are equally beneficial such as tofu, tempeh, and natto. Beans, peas, lentils can be used as sprouts which are also a good source of calcium. All nuts contain calcium, but almonds are rich amongst them. Seeds, grains, seaweed, leafy vegetables, blackstrap molasses, etc can complete your diet. If you are not satisfied with the natural way, you can go for supplements, but remember to use organic and free from animal products.
Let me tell you what you will face if you don’t take sufficient quantities. See and keep your eyes on such symptoms.
- Dental problems
- Slow hair growth
- Chest pain
- Slower hair growth
If you are a pure vegan, don’t forget to add other sources of calcium or you will become old soon.
This is only mineral which is completely based on plants. So, vegetarians smile, you won’t need to struggle to select a diet plan for you. It protects the body’s cells from damage from free radicals. Also helpful for reproductive function or growth of a child. Besides these, it prevents and repairs DNA damages too. Selenium is also an essential mineral which has an anti-inflammatory effect, supports immune function and restricts viruses.
Lack of selenium will lead male infertility, muscle weakness, hair loss, weakened immune system, etc. A vegan or vegetarian has options to get an adequate quantity of selenium in the form of wheat germ, brown rice, Brazil nuts, sunflower seeds, walnuts, cashew, peanut, black beans, boiled lentils, etc. If you are living in an area with low selenium, you need to ask your doctor for supplements.
You can understand its deficiency with the following symptoms. Or if you are facing the same, then must add selenium into your diet.
- Mental fog
- Hair loss
- Fatigue and weakness
- Depressed mood
- Loss of motion
People who are under dialysis or having HIV are at the highest risk of selenium deficiency.
So friends, you saw the list of all supplements which will be good for the vegan & vegetarian if they intake in a controlled manner. You can use the same food which is high in that particular mineral. It’s not mandatory that you need to take all of them together, whatever is missing from your plate, just add that. To keep yourself updated with our new post, subscribe to our newsletter. Also, if you have more ideas, share with us through the comment box.