Like the general diet, the key to a healthy vegetarian diet is a varied food source. There is no one type of vegetable food, fruit, or nuts that can meet the body’s daily nutritional needs. Not meeting the nutritional needs of vegetarians can increase the risk of decreased bodily function and malnutrition. A vegetarian diet for one week should include colorful and fibrous vegetables and fruits, nuts and seeds, wheat, and oils from fat. Each type of color and texture of vegetables and fruits have different nutritional content. Food recommendations on a vegetarian diet also recommend eating different types of foods. That is why it is important for vegetarian and vegan to take a best multivitamin for women that suits their needs.
Mineral and vitamin supplements needed by vegetarians. Avoiding animal foods does not mean that the body does not need nutrients from these foods. Various animal products contain nutrients needed for endurance and replacing damaged body cells every day. If you are a vegetarian, you should still meet the various needs of the following nutrients through the consumption of supplements.
Vitamin B12 is a type of nutrient that is easily found in animal food ingredients. 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, nervous system work, and oxygen transport by blood require vitamin B12. Vitamin B12 deficiency can reduce fertility, bone density disorders, and heart health problems. The daily requirement for vitamin B12 in adults is around 2.4 mcg, but it can increase in pregnant women and nursing mothers to around 2.6 mcg and 2.8 mcg.
Essential and non-essential Omega-3 is needed by the body for brain development and to prevent inflammation, but unfortunately, it can only be obtained from food sources. Omega-3 can be obtained from the consumption of oily fish, while for vegetarians omega-3 can be obtained from several types of food such as soybeans, walnuts, flaxseed, and chia seeds but not as well as those obtained from fish oil. Adequacy of omega-3 itself does not have a recommendation, but consuming around 200-300 mg of omega-3 is enough to maintain a healthy body.