Sources of b vitamins for vegetarians
Vegetarian diet paper
At Mercadona, if you want to. Actually, you don't need to go to specific stores if you don't feel like it: in your local market and in most supermarkets -although here Lidl wins by a landslide- you have products suitable for this type of diet: vegetables, fruit, pasta, rice, nuts, seeds, tofu, seitan, tempeh, vegan cheese, vegan butter, soy yogurts... The list is very, very long.
Although if you live in Madrid, I recommend you to go to Leganitos street. Here there are a couple of Asian supermarkets -their gastronomy is very rich in vegetables-, where you have a wide range of options. In fact you can find from soft tofu (unusual, but better than firm tofu), to seaweed, kimchi, rice paste, yellow radish or vegetarian ramen.
Remember that veganism is not only a way of eating, but also a way of living, and this implies avoiding clothing or footwear made from leather, cosmetics that are tested on animals or contain by-products, etc.
How to obtain vitamin B12 as a vegetarian?
The only reliable vegetarian sources of B12 are B12-fortified foods (such as certain plant milks, certain soy products and some breakfast cereals) and B12 supplements.
Which vitamin should vegetarians take?
Vegetarians in general and vegans have a vitamin B12 intake of about 0.3 mg/d which is sufficient to prevent anemia and macrocytosis (6). Iron: Vegetarians should include good sources of iron in their diet, such as fortified cereals and bread.
Benefits of being vegetarian
Vegetarians in general and vegans have vitamin B12 intake of about 0.3 mg/d which is sufficient to prevent anemia and macrocytosis (6). Iron: Vegetarians should include good sources of iron in their diet, such as fortified cereals and bread. The fortification of wheat flour for baking with iron and the fortification of whole cow's milk, provided free of charge by the Complementary Feeding program, with iron, zinc and copper, has most probably contributed to the low prevalence of iron deficiency in the Chilean population, with the exception of women of childbearing age (7).
Calcium: The calcium intake of vegetarians who consume dairy products and eggs is similar to that of non-vegetarians (and even higher), while the intake of this nutrient in vegans (who do not consume milk, dairy products or eggs) tends to be lower than both groups and may fall below recommended intakes (6).
Omega-3 fatty acids: Vegetarians should include good sources in their diet, such as flaxseeds, chia seeds, walnuts, canola and flaxseed oil, soybeans, seaweed and green leafy vegetables.
Disadvantages of being a vegetarian pdf
Chemical structures of; a) folates (tetrahydrofolate), b) folic acid (pteroylglutamic acid), c) vitamin B12 (cobalamin). Adapted from: Shane B. Folate and vitamin B12 metabolism: Overview and interaction with riboflavin, vitamin B6 and polymorphisms. Food Nutr Bull 2008; 29: 5-16. Physiology Folates and FA are absorbed in the duodenum and jejunum (Figure.2). Polyglutamates are hydrolyzed to monoglutamates by the enzyme glutamate-carboxypeptidase II of the striatal ribe. PA is a monoglutamate molecule. Both micronutrients share the same absorptive pathway (active, saturable, pH-dependent transport mechanism). Absorption is mediated by two proteins expressed in the apical membrane of the enterocyte: the reduced folate transporter (hRFC), which functions at neutral pH; and the acid pH-dependent proton-coupled folate transporter (hPCFT).
Conflicts of Interest: Alex Brito. Diego Gaitán. Eva Hertrampf. Hugo Sánchez. Lindsay Allen. Manuel Olivares. Ricardo Uauy. All content in this magazine, except where identified, is licensed under a Creative Commons License.
Vitamin d deficiency in vegetarians
In view of the need for information on the conditions of the vegetarian lifestyle in Paraguay, due to the scarcity of information on the subject, the present study aims to evaluate knowledge, obtain data on which of the practices is more frequent and the reasons that motivate them to adopt this lifestyle.
A total of 141 surveys were received, of which 9 were excluded because they presented incomplete data, leaving 132 participants. Eighty percent were female; the average age was 28.7±8.1, the most frequent place of residence was the Central department (87.12%); tertiary education level was observed in 93.18% and student occupation in 34.09% of the participants (Table 1).
Knowledge of critical nutrients was evaluated based on 12 questions concerning the sources of critical nutrients and possible consequences associated with their low intake, of which 40.9% had insufficient knowledge. Knowledge about the vegetarian lifestyle was surveyed on the basis of 19 questions, 17 of which were evaluated. Among vegetarians, 35.6% had fair knowledge and 30.3% sufficient knowledge (Table 2).
