Supplements For Meat EatersFitness and Health18:12 | February 23, 2023

It is believed that a vegan diet can help you lose weight and reduce your risk of heart disease. However, it can also cause some vitamin and mineral deficiencies. The experts at Purolabs say you should take it to stay healthy with a plant-based diet.

1. Vitamin B12. Thanks to this vitamin, DNA is formed. Therefore, it is necessary to maintain the health of nerves, blood cells, brain, skin, nails. It also prevents birth defects, anemia, vision problems, depression, osteoporosis. With a lack of vitamin B12, the person feels tired, sluggish, and is faced with anemia and constipation. You need to take 1.5 micrograms of this vitamin every day. It is found in legumes, green leafy vegetables, nutritional yeast and sunflower seeds.

2. Vitamin D3. Combined with calcium, it makes muscles, bones and teeth strong. You get most of this vitamin from sunlight, but D3 is also found in fish, egg yolks, orange juice, fortified soy milk, cereal, and oatmeal. You need to take 10 micrograms of this vitamin per day.

3. Iron. It comes in two forms: heme and non-heme. The first can be obtained from animal meat, and the second from plant products. The problem is that non-heme iron is worse absorbed, so you need to consume more. Anemia is caused by iron deficiency. On a daily basis, men should get 8.7 mg of iron per day and women should get just over 14.8 mg of iron. Plant sources of this vitamin include boiled spinach, pumpkin seeds, tofu, beans, dried fruits, nuts, and fortified breakfast cereals.

4. Calcium. It is essential for maintaining healthy bones, proper muscle function and hormone release. A person should get 700 mg of calcium per day. Help out with this tofu, soybeans, tempeh, beans, chickpeas, seaweed, blackberries, oranges.

News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.