A vegetarian diet is considered very healthy and beneficial for our body. It can help improve the functioning of our digestive system, skin, organs, and helps in maintaining ideal weight. In addition, you are less exposed to toxins that may be present in meat and poultry. However, vegetarians need to take special care and have a balanced diet. You might not be eating the right kind of foods, leading to a deficiency of some vital essential vitamins in your body.
This increases the risk of developing serious health problems and results in a poor immune system. Vitamins are essential for maintaining good health. They perform several important roles in our body. In this article, you will learn how to improve your diet with vitamin supplements obtained through proper nutrition.
Vitamin supplements for vegetarians and their sources
Vitamin Supplements For Vegetarians
Vitamin A Supplements
Vitamin A is also known as ‘anti-aging vitamin’. It plays a vital role in maintaining a healthy skin, preventing aging symptoms and skin problems. Vitamin A is also essential for maintaining healthy tissues in our body, bone and teeth health, eyesight, and ensures good hair growth. In addition, it helps to strengthen our immune system.
These foods are rich sources of vitamin A and you must include them in your daily diet as vitamin A supplements: spinach, broccoli, collards, and all yellow and orange vegetables and fruits, such as pumpkins and papayas. If you have been diagnosed with a vitamin A deficiency, you could also consume vitamin A capsules daily.
Vitamin D helps increase the absorption of calcium and phosphorus by our body. Without vitamin D, these minerals are not absorbed well by our system. Therefore, Vitamin D plays a very pivotal role in keeping our bones and teeth healthy and strong. The most natural and cheap source of vitamin D is sunlight. Our body manufactures vitamin D when it is exposed to sunlight.
So, make the best use of this source of vitamin D supplement by sitting or walking in the sunlight every morning for around half an hour. You can also get it from milk, dairy products and margarine. If you live in an area with less sunlight, you could eat vitamin D supplements as per your doctor’s instructions.
Vitamin B-12 is present only in animal products, thereby making it necessary for vegetarians to get this essential vitamin through supplements or fortified foods. Its deficiency can cause anaemia and neurodegenerative disorders. Those vegetarians who eat dairy products and eggs can get it from these food sources. Nutritional yeast, fortified cereals and soy milk are also natural sources of vitamin B-12. You may need to have vitamin B-12 supplements in the form of pills, if you are a pure vegetarian.
Vitamin E helps promote normal growth and development, and aids the formations of new red blood cells in our body. It is also essential for maintaining good skin health. The best supplements of vitamin E are all kinds of seeds.
So, eat lots of sunflower, mustard and flax seeds every day. Vegetable oils, nuts, wheat germ, whole grains, and leafy vegetables are also good sources of vitamin E.
Also known as ascorbic acid, vitamin C helps in the maintenance of blood vessels, ligaments, bones, teeth and gums. It also plays an active part in fighting infection.
The best food sources to get vitamin C supplement naturally are citrus fruits like lemons, oranges, berries, etc. Vegetables such as tomato, cabbage, asparagus, and spinach are also good sources of this vitamin. If you are suffering from a vitamin C deficiency, your doctor might prescribe some supplements.
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