Vegetarians are those individuals who abstain from consuming foods that are composed of animal products. Although a vegetarian diet is beneficial for health as it helps in preventing heart disease and obesity, vegetarians are often prone to suffering from deficiency of certain vitamins or minerals.
This is due to the fact that animal or dairy products often contain high amounts of essential vitamins and minerals. However, vegetarians can meet their daily requirements of essential nutrients by utilizing supplements. Given below is a list of highly beneficial supplements for a vegetarian diet plan.
Effective Supplements For A Vegetarian Diet
Flaxseed Supplements
Flaxseed supplements are highly recommended for vegetarians, as they contain essential nutrients such as omega 3 fatty acids, vitamins and minerals. Omega 3 fatty acids are required by the human body for optimum health, as they prevent heart disease, cancer, and decrease obesity.
These healthy fats also help in decreasing inflammation inside the body. Omega 3 fats are present in very few foods, mostly non-vegetarian foods. Hence, vegetarians should make use of flaxseed supplements to meet their daily requirements of essential fatty acids. Flaxseed supplements are available in the form of oil, which can be taken in doses of 1-2 teaspoons a day.
Calcium Supplements
Calcium supplements are also vital for individuals following a vegetarian diet plan. Calcium is classified as an essential mineral that helps in maintaining heart rhythm, boosting bone strength, and aiding in muscle contractions. Calcium is mostly present in dairy products; however, certain vegetarians also abstain from dairy products, making it imperative for them to include this mineral supplement in their diet.
Calcium supplements are available in the form of tablets. The recommended daily intake of calcium is 1000 mg for adult individuals. However, prior to taking calcium supplements, speak to your doctor, as certain problems such as bone spurs are aggravated by increased calcium intake.
Magnesium Supplements
Magnesium is a mineral that is of vital importance to the human body, and must be included as a part of vegetarian diet. Magnesium is considered effective in the prevention of heart disease, by decreasing accumulation of calcium inside arteries, which deters smooth flow of blood.
Although vegetarian and non-vegetarian foods contain magnesium, non-veg foods contain high amounts of this mineral. Fish, meat and dairy products contain the highest amounts of this mineral. Therefore, it is recommended for vegetarians to consume this mineral in the form of a supplement. The recommended intake of magnesium is 400 mg for men and 350 mg for women.
Iron Supplements
Iron Supplements are highly recommended for individuals who follow a vegetarian diet plan. Including this mineral in your diet helps in the prevention of anemia, which is a condition associated with weakness, and fatigue, caused by decreased white blood cells in the bloodstream.
Iron is another mineral that is present mostly in non-veg foods, such as liver, meat, fish, and eggs, thereby making it important for vegetarians to include this mineral in the form of a supplement. Iron supplements are available in the form of capsules or tablets. The recommended intake of this mineral is 15 mg for adult women and 10 mg for adult men.
