John Myers
Those who eat a balanced vegetarian diet do not need any dietary supplements. However, some nutrients are less frequently found in plant products than in meat. Vegetarians should therefore make sure that they have an adequate intake of alternative foods. This is all the more true when all animal products are avoided, as vegans do.
Protein, iron, iodine, vitamin B12, and omega-3 fatty acids are among the nutrients that we usually get from meat and fish. In order to prevent a deficiency, however, vegetarians do not have to resort to dietary supplements. Vegetable products also provide enough of it, provided they are regularly on the menu. Algae, for example, are at the top of the list when it comes to the iodine content in food.
The protein requirement can be covered with legumes, such as beans, lentils, and peas. Pay attention to the combination of different protein products so that you get all the essential amino acids. Soybeans, tofu, and nuts are also rich in protein. They are also vegetarian sources of iron. Millet, oatmeal, and pumpkin seeds are particularly rich in the mineral, as are soy products and legumes such as lentils, white beans, and chickpeas. In the case of iron deficiency in particular, it should be remembered that the body cannot absorb iron from plant products as effectively as iron from animal products. The simultaneous intake of vitamin C, for example in the form of orange juice, has a supporting effect. Coffee and black tea, on the other hand, inhibit iron absorption.
A lack of vitamin B12 is actually not uncommon in vegetarians. Instead of dietary supplements, it is advisable to include dairy products and eggs on the menu. Vegans can use purely plant-based products that have been enriched with vitamin B12, such as breakfast cereals or soy milk. Pregnant women in particular should ensure that they are adequately supplied.
Fish is rich in vital iodine. If this source of iodine is missing, iodised table salt should definitely be used when preparing food. Seafood and fish are also an important source of omega-3 fatty acids. Vegetarians and vegans will find enriched products such as margarine as an alternative. In addition, the use of certain oils can cover the need for omega-3 fatty acids. Rapeseed oil, linseed oil, and walnut oil are suitable for this.
However, if vegetarians cannot fully cover their nutritional needs through a balanced diet, dietary supplements may be the means of choice. This could be the case, for example, during pregnancy. However, such preparations should only be taken if a deficiency has actually been medically determined. Prior consultation with the doctor is therefore essential.
