Some vegans and vegetarians can eat a balanced diet — consisting of whole grains , legumes, seeds , and nuts, as well as beans, fruits, and unsaturated fats — and get near to the required vitamin and nutrient allowance, however others have dietary deficiencies.

A vegan diet may be seen as the most rigorous type of vegetarianism. One common concern about vegan diets is that they have all the vitamins and minerals that your body requires. Vegans and vegetarians who can not meet their dietary requirements by diet alone should consider taking supplements.

1. Vitamin D

Vitamin D helps to keep bones healthy. You know it. It also plays an important part in improving the immune system.

Besides the small amount you get from your diet, sun exposure will produce vitamin D. Many people are likely to produce enough vitamin D by spending 15 minutes in the midday sun while the sun is strong — so long as they don’t use any sunscreen and show much of their bodies.

The best way for vegans and vegetarians to ensure they get enough vitamin D is to have their blood levels checked. Any who are unable to get plenty of nutritious foods and sunshine should consider taking a daily supplement of vitamin D2 or vegan vitamin D3.

2. Vitamin B12

Foods that are also believed to be high in vitamin B12 include unwashed organic foods, B12-rich soil mushrooms, nori, spirulina, chlorella, and nutritional yeast.

Vitamin B12 is important for many body processes, including the metabolism of proteins and the formation of red blood cells which carry oxygen. It also plays a crucial part in your nervous system ‘s health.

The only scientifically proven way vegans can reach these levels is by either eating B12-fortified foods or taking a B complex supplement of vitamin B12. B12-fortified foods usually include vegetable milk, soy products , cereals for breakfast and nutritional leaven.

3. Beta-Carotine

beta carotene for vegan and vegetarian
Overhead shot of healthy vegan food including fruit vegetables tofu and beans

Throughout the body, beta-carotene transforms into vitamin A. “Vitamin A plays a vital role in your vision, immune system and fertility as well as maintaining the proper functioning of your main organs,” Sheth says. But she also states that telling your doctor about taking vitamin A is important, because it is best to get beta-carotene from food sources.According to the University of Maryland Medical Center, the richest foods include yellow and orange produce such as carrots, onions, sweet potatoes, cantaloupe and winter squash, and green leafy fruits and vegetables such as spinach, lettuce and broccoli.

4. Iodine

Iodine plays a key role in your thyroid function and in your metabolism. Vegans and vegetarians should consider taking an iodine supplement if they do not get enough iodine from seaweed or iodinated salt.

An iodine deficiency during pregnancy and early childhood can lead to irreversible intellectual disability.

Iodine levels in plant foods are determined by the iodine content of the soil they were grown in. Food grown near the ocean for example appears to be higher in iodine.

The only foods that are known to have consistently high levels of iodine are iodized salt, fish, seaweed and dairy products that pick up iodine from solutions that are used to clean cows and farms.

5. Omega 3

Omega-3s can improve the recovery from workouts but they are also important for cardiovascular, brain, joint, eye and skin health. “While there are good sources of alpha linoleic acid in the vegan diet, the method of transforming DHA and EPA into long-chain omega-3 fats in the body may be ineffective.

Vegans prefer to get lower levels of long-chain omega-3 fatty acids in the blood and tissue. Therefore they can benefit from EPA and DHA supplementation.

6. Zinc

Zinc is a mineral which is crucial for metabolism , immune function, and body cell repair. Although not all vegans and vegetarians have low blood zinc levels, a recent review of 26 studies showed that vegetarians — and particularly vegans — have lower zinc intakes and slightly lower blood zinc levels than omnivores.

Vegans unable to reach zinc RDA should first focus their diets on adding zinc-rich foods. Those with low levels of zinc in their blood should consider taking a daily supplement.

7. Calcium

Calcium is important to building strong bones and keeping them healthy. Isotonix Calcium Plus provides the body with an ideal mix of calcium , vitamin D3, magnesium, vitamin C and boron in an effective and easily absorbed isotonic solution.Isotonix dietary supplements, such as blood , plasma, and breast milk, are a replica of the body’s own fluids. All of the human body’s fluids have a certain concentration which is called osmotic pressure.Natural osmotic pressure from the body, which is isotonic, helps all body tissues to sustain continuously. For use a material in the metabolism of the body, it has to be modified to the isotonic state. *

Isotonix Calcium Plus is paving the way for strong outcomes because it is more of an isotonic form than a tablet. Calcium is difficult for the body to consume in tablet form. People may fail to absorb calcium supplements from tablets because the calcium supplement is not mixed with vitamin D and magnesium; these are necessary to assist in calcium absorption and use.

8. Iron

Iron is a mineral that is used to produce fresh DNA and red blood cells, and to hold oxygen in your blood. Power metabolism also requires it.

There is nothing more important than taking day to care of yourself. With the Isotonix Daily Essentials Pack, you can be confident that with four daily supplements – Isotonix OPC-3 ®, Isotonix Multivitamin With Iron, you give your body the necessary vitamins, minerals and nutrients it requires.

Isotonix Multivitamin With Iron provides 100 percent or more of the required daily dietary value of essential vitamins and minerals. With the fast-paced lifestyles of today it is vital to ensure that the body gets the fuel it needs. Multivitamin isotonix supplements dietary deficiencies and helps to maintain normal metabolic function.This kit includes Isotonix Activated B-Complex which delivers metabolically active forms of multiple vitamins and minerals to provide the energy you need to work throughout the day. Activated forms are important since typical forms of vitamins B6, B12 and folic acid found in most other B-complex products have to undergo chemical changes for the body to use.

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