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Plantforce - Vegan Vitamin D3 (50 mcg / 2000 IU) - 120 softgelsDelivered tomorrowSpecial Price 17,21 22,95(Starting at € 21,80 p/u)
A Vegetarian diet excludes all meat, fish and poultry. Sometimes it includes dairy products and eggs. These excluded food groups... A Vegetarian diet excludes all meat, fish and poultry. Sometimes it includes dairy products and eggs. These excluded food groups can make it more difficult to achieve a daily balance of nutrients.
A Vegetarian diet excludes all meat, fish and poultry. SOMETIMES it includes dairy products and eggs. However, plant-based foods are usually the main component of this diet. The important question to answer here is - Can a vegetarian diet provide all essential nutrients for optimal health and in some cases performance?
There are different dietary classifications based on the foods included/excluded. Below are the most common definitions and variations of these diets.
If we assume most vegetarian diets include eggs and dairy, it definitely leaves less risk of inadequacy/deficiency of essential nutrients. Which is obviously a good thing.
So, what nutrients are at risk with this dietary pattern you may ask? The answer, unfortunately, is not clear-cut. It depends on what foods are consumed and how often. Nevertheless, Table 1 below contains crucial nutrients that may need additional planning/preparation to ensure sufficient amounts are provided by a vegetarian diet.
There are also additional considerations for vegetarians to exercise regularly: protein, creatine, vitamin D, iron and omega-3 may benefit performance, or at the very least prevent premature fatigue, and may decrease injury and illness risk. (Source: Jeukendrup & Gleeson)
Main function -
Is needed as raw material to create enzymes, immune cells, connective tissue, muscle proteins, support structures for bones and teeth; in athletes serves as a trigger and source for building new muscle proteins
Concern -
Most will ingest enough protein to avoid deficiency or disease. However, there is a big difference between preventing deficiency and optimal. This depends on your goal. Most would benefit from increasing their protein intake.
Main function -
Regulates the inflammatory process, and omega-3 fats are crucial components of most cells in the body. Thereby, influencing their function.
Concern -
Vegetarians/vegans need to supplement with algae oil. Plant-based sources will not provide enough omega-3 fats in most cases.
Main function -
Needed for proper oxygen transport around the body.
Concern -
Poorer absorption from plant-based foods. Females are at the highest risk due to menstruation.
Main function -
Converting food to energy, protein synthesis, and immune function/wound healing.
Concern -
The best sources are animal products. May need to supplement depending on diet makeup.
Main function -
Growth, maintenance, and repair of bones, regulation of muscle contraction, and normal blood clotting.
Concern -
If dairy is included in the diet there is a lower risk of suboptimal calcium intake. However, if dairy is removed supplementation should be considered.
Main function -
Calcium absorption, bone health, muscle function, and immune function.
Concern -
Everyone, irrespective of diet, should ensure adequate sun exposure and/or supplement during the winter months. Especially, in countries most north.
Main function -
Important for energy production, nervous system function, and DNA repair.
Concern -
Again, this nutrient is found predominantly in animal products. Look at a reliable supplement, as most plant-based sources have low amounts of B12.
Main function -
A non-essential amino acid that can improve cognitive & physical performance in all age groups.
Concern -
Creatine can benefit a range of age groups. If you are involved in a sport or use your brain regularly, creatine is the most well-researched and safest supplement on the market.
(Source: Jeukendrup & Gleeson)
While consumption of these nutrients through natural or fortified foods is preferred, these nutrients may occasionally need supplementation (Source: NCBI). Vitamin D supplementation, in particular, may be required when sunlight exposure is limited. Maintaining sufficient vitamin D levels is likely beneficial for immune function and resistance to infections. Supplementing with somewhere around ~ 1000-2000 IU/day vitamin D3 is the recommendation for those who have zero sun exposure. (Source: NCBI, MDPI)
Iodine supplementation may be needed for those living in areas with low levels of iodine in foods or when not using iodized salts (Source: Europe PMC).
General supplementation should be considered for restrictive or low energy-density diets.
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