By switching from a meat-based diet to a plant-based diet, you can mistakenly rule out nutrients commonly found in animal proteins. In many cases, you may not even know that there are few nutrients found only in animal food sources. Therefore, discussing nutritional intake and clear expectations with a dietitian will ensure that you are getting enough vitamins and minerals. You can also consider monitoring your GP level with your GP to see if taking the supplement improves your health.
If you recently switched to a vegetarian diet, this article will help you explore supplements to consider adding to your diet. It also provides examples of specific foods to increase your vegetarian diet to better meet your nutritional needs.
This water-soluble vitamin is involved in the formation of red blood cells as well as the synthesis of DNA. It’s also important because it helps your nervous system work. Vitamin B12 is the most abundant in animal food sources.
Symptoms of vitamin B12 deficiency include fatigue, weakness, and tingling in the limbs. Vitamin B12 occurs naturally in the intestines, so the onset of deficiency can take some time. However, you can have your doctor monitor your B vitamin test levels. To maintain a sufficient amount of B vitamins throughout the diet includes:
Fortified foods (including juices and cereals)
B12 supplements (consult your dietitian or doctor). Vitamin D and calcium
Vitamin D and Calcium are two peas in the pod-they help each other digest and help during the absorption process. Vitamin D and calcium are important for healthy bones, especially for keeping bones strong as they grow older. Vegetable foods have lower levels of calcium than dairy products, but they are more bioavailable, meaning that the body absorbs more calcium.
To support Vitamin D / Calcium, focus on eating green leafy vegetables such as:
Brussels sprouts, collar vegetables, mustard vegetables
Soy foods such as tofu and tempeh
Iron is important for both the brain and immune function. Animal iron sources are common, but there are many non-animal iron sources that can be included in the diet. The vegetarian iron sources are:
Green leafy vegetables
Nuts and seeds
Remember: Eating foods that contain vitamin C helps promote iron absorption:
Green leafy vegetables