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Does the plant-based dietary supplementation be necessary?
Table of Contents
1. It's a type of vegetarian diet
A vegetarian diet is a way of eating that eliminates meat and its derivatives. It allows the consumption of cereal products, dried seeds of legumes, peas, nuts, mushrooms, fruits, vegetables, eggs, milk and dairy products. There are several products for which it is difficult to determine unambiguously whether they are vegetarian. One of them is honey. Some people consider it to be a food of animal origin and also oppose the improper treatment of insects.2. Types of vegetarianism
Semi-vegetarianism excludes the consumption of red meat and meat products Lactative vegetarians Eliminates, however, always the use of white meat, fish, seafood, milk, dairy products, fruit, vegetables, dried seeds of legumes and nuts. Fish vegetarianisms a variation of semivegetarians; in addition, it excludes white meat.3. Plant-based diets have their advantages
The benefits of plant-based dietary models: low saturated fat and high in essential unsaturated fatty acids, which have a beneficial effect on the lipid profile and prevent the development of cardiovascular disease; high intake of vitamin C, which is characterized by strong antioxidant activity; ?? high blood sugar intake and low sodium intake, which has a positive impact on the water-electricity economy and the functioning of the heart muscle (sugar) and thus regulates blood pressure, blood pressure and blood sugar levels, and the likelihood of high blood glucose intake.4. Plant-based diets are flawed
If the plant diet is not balanced correctly, it can have a negative effect on the body. The disadvantages of such a dietary model are: low energy supply; insufficient protein, calcium, vitamin B12 and vitamin D supply; low biological protein value in plant diets individual sources often do not provide adequate amounts of essential amino acids and therefore plant products should be properly combined in order to ensure that protein becomes a nutritional value for the body;5. It's a vegetarian dish, which is how to make meals in a plant-based diet
Some varieties of vegetarian diets do not require any additional supplementation at all. One condition is that the meals must be composed correctly. What does this mean in practice? Half of the plate should be vegetables and fruits (mainly vegetables). They are a source of dietary fiber and many vitamins and minerals.6. Supplementing what you need to know
It should be borne in mind that supplementation is a supplement and not a basis for health care. Before starting it, it is worth doing a laboratory test to see if it is needed at all. Every supplement should be considered under the supervision of a specialist.7. Omega-3 fatty acids and vitamin D as the basis for supplementation
Omega-3 fatty acids and vitamin D are essential dietary supplements. Omega-3 can be divided into acids: eicosapentaenous (EPA), docosahexaene (DHA) and alpha-linolenic (ALA). ALA can form EPA, followed by DHA. The latter two are found mainly in fatty marine fish (e.g. mackerel, salmon, cod, trout, tuna) and in fish oils. However, dieters must take DHA supplements from one of the three types of sea algae.8. Vitamin B12 and its derivatives
Some vegans claim that vitamin B12 supplementation is not necessary because it is present in some plant products but this is not entirely true. Contrary to popular belief, vitamin B12, which is found in algae, fungi, and sour capsules, is a non-nutritive form for the human body. For this reason, they must reach for supplements or fortified foods.9. The iron
This is especially important in women who are at risk of increased blood loss during menstruation. Iron can be divided into heme (in animal products) and non-heme (from plants). The former has a much better absorption rate than the latter. The absorption of this element regardless of its origin is dependent on a number of factors, including its storage in the body.10. It's calcium
In the basic nutritional model, the most popular source of calcium is calcium. Some branches of vegetarianism exclude its consumption, and people on a plant-based diet do not always look for alternative products. Inadequate calcium supply can lead to deficiencies, but they can cause the development of, for example, osteoporosis. It is therefore worth taking into account in the diet plant sources of this element (e.g. garlic, sesame, tofu, beans, almonds) or considering supplementation.11. Iodine
Iodine can be supplied with food or absorbed through the skin and airways (over the sea or ocean). In Polish society there is a shortage of this element, so it has been established mandatory enrichment of salt in iodine (M. Gietka-Czernel 2015). Other sources are fish and seafood, and people on plant diets should reach for algae or additional supplementation.
