Are vegans at risk of vitamin deficiencies? The answer is no. As the Istituto Superiore di Sanità explains, a properly planned vegan diet can provide all the nutrients a person needs. Here are all the tips for providing the body with the right vitamin requirements in a vegan diet.
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Vitamins: what are they?
Discovered by Polish physician Kazimierz Funk, vitamins are essential nutrients for the human body that regulate its regular functioning.
Le vitamins fall into the category of micronutrientsThey are required in very small quantities to satisfy the body's biological needs. Even if some of them are produced autonomously by our bodies, most vitamins must be introduced through the diet. In fact, the quantities generated by the body are generally insufficient to meet man's actual needs.
Vitamin deficiency, defined hypovitaminosiscan cause ailments and illnesses, and may depend on theinsufficient intake of a certain vitamin diet, by an increased need (as happens, for example, in pregnancy) or by the presence of alterations that inhibit its absorption (e.g. in the presence of certain pathologies). Generally, hypovitaminosis is resolved by making changes to the diet or by taking food supplements specific.
What are the most important vitamins?
Vitamins are divided into two major groups: water-solublewhich dissolve in water, and fat-solublewhich dissolve in fat.
Water-soluble vitamins include vitamins B and C, and fat-soluble vitamins A, D, E and K.
B is a group of eight water-soluble vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) that play a fundamental role in the body, intervening, among other things, in the metabolism of sugars, proteins and fats, in the transmission of nerve impulses and in the functionality of all cell membranes.
The B vitamins are mainly present:
- in whole-grain cereals;
- in food of animal origin;
- in legumes;
- in dried fruit;
- in certain green leafy vegetables, such as spinach.
La vitamin C is a water-soluble nutrient that plants are rich in and serves the body for:
- produce some very important substances, such as the noradrenalinewhich enables nerve cells to communicate with each other and with other cells in the body, the bile acidswhich serve the absorption of fats, and the collagenessential for the functionality of many tissues such as skin, cartilage and muscle tissue;
- promote intestinal absorption of iron;
- protect thedigestive system;
- regenerate the vitamin E oxidised.
La vitamin A is a fat-soluble micronutrient essential for the growth and normal development of the tissues that make up the body. Its main functions include:
- performs aantioxidant action;
- stimulates the immune system;
- is fundamental to the health of bones and teeth;
- is important for the view.
Vitamin A is present in food in two forms:
- retinolin foods of animal origin, such as eggs and dairy products;
- carotenesfound in the yellow-orange vegetablessuch as carrots, squash, peppers, peaches and melons, and in green leafy vegetables, including spinach and broccoli, but is also present in yolk and milk and dairy products.
La vitamin D is a fat-soluble nutrient that maintains the balance between football e phosphorus within the body. The main source of vitamin D for the human body is direct exposure to sunlight. To a lesser extent it is taken in from food, mainly by eating fish and meat.
La vitamin Efat-soluble, is a antioxidant which contributes to the maintenance of cellular health. It is found mainly in:
- vegetable oils;
- dried fruit;
- green leafy vegetables
It is a fat-soluble vitamin that ensures the proper production of certain proteins essential for bone health. In addition, it plays a very important role in the blood coagulation.
The naturally occurring form of the vitamin, i.e. the K1, is mainly located in foods of plant origin (green leafy vegetables, pulses and herbs such as sage and parsley) and in smaller quantities in meat, cereals and dairy products.
Vitamin requirements in a vegan diet
To respect the correct vitamin requirements in the vegan diet it is necessary to follow a properly planned diet.
Since vegans do not consume food of animal origin, they acquire few of the nutrients contained here, in particular the vitamin D and the vitamin B12found almost exclusively in this type of food. That is why the vegan diet requires controlled balancing and careful programmingpreferably together with a nutritionist.
In general, in order for a vegan diet to be as healthy and balanced as possible, thus guaranteeing all the nutrients the body needs, it is recommended:
- eat at least five portions of fruit e vegetable different every day;
- consume foods based on carbohydrates complexes such as potatoes, bread, rice and pasta, preferably whole-grain;
- use products based on soya;
- consume various types of pulses as a source of protein;
- choose as seasoning oils containing unsaturated fatty acidssuch as extra virgin olive oil, preferably used raw;
- drinking a lot;
- use fortified products with substances important for the body and supplements.
To meet the correct vitamin requirements in a vegan diet, choose Vita Plus - Multivitaminthe signed vitamin and mineral supplement NaturVeg.
Vita Plus exclusively contains essential vitamins and minerals for the body's well-being. In particular, in themultivitamin supplement from NaturVeg there are:
- the Cwhich protects cells and takes care of skin, blood vessels, bones and cartilage;
- the Ewhich protects the skin and eyes and strengthens the immune system;
- the B3which helps to get the necessary energy from food as well as to maintain a healthy nervous system and skin;
- the B5which plays a key role in fat, protein and carbohydrate metabolism and is involved in the synthesis of hormones and cholesterol;
- the Astimulates the immune system;
- the B6involved in the metabolism of amino acids, fatty acids and sugars and contributes to the formation of hormones and red and white blood cells;
- the B1 and B2necessary to maintain healthy eyes, skin and nervous system;
- the Dwhich helps regulate the amount of calcium and phosphorus in the body, nutrients needed for healthy bones, teeth and muscles, as well as helping to maintain normal calcium and phosphorus levels in the blood;
- l'folic acidwhich stimulates the body to produce new cells;
- the biotinwhich strengthens skin, hair and nails and facilitates sugar metabolism;
- the vitamin B12which is indispensable both for the formation of red blood cells and for maintaining a healthy nervous system;
- the footballnecessary for healthy bones, teeth and muscles;
- the phosphoruswhich helps release energy from food and helps maintain healthy bones and teeth.
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