8 nutrients to be monitored during a vegan diet – XXLNUTRATION

What is a blogXplorera the potential gaps in a vegan diet, in particular those who influence the optimal results of bodybuilding. First of all, it is good to take a moment to clarify what this change in lifestyle implies. A person who follows an average diet and who makes a vegan diet with many plants, vegetables, unstructured fats and few transformed foods will certainly warn a positive change in their health. In addition, it is certainly possible to obtain all the essential nutrients from plant sources. However, the question arises is whether it is possible to obtain all essential foods in optimal quantities from vegetables sources.

The 8 nutrients to be monitored during a vegan diet

Here are the 8 nutrients that are the largest «traps» of a vegan diet when it comes to optimal pangrès in bodybuilding.

Vitamin B12

This soluble vitamin in water plays an essential role in the body for the correct functioning of red blood cells, nerve cells and DNA synthesis.

The main food sources of vitamin B12 are beef (liver), meat, eggs, tuna and some dairy products -caseari. In addition, some foods are enriched with vitamin B12 and vitamin B12 can be added to the diet in the form of a food supplement.

Iron

This important mineral has several functions in our body, the main is the transport of oxygen (red blood cells). Iron also plays a role as a component of some proteins and enzymes.

The iron is presented in different forms in our diet, i.e. iron hemine and iron does not emine. Iron hemine is better absorbed (~ 25 % compared to 1 to 10 % for iron do not emine) and is found only in animal products. Iron Hemine is mainly found in flesh, chicken and fish.

The addition of vitamin C can slightly improve the absorption of iron (non -emic), while melted, polyphenols and calcium can reduce absorption.

Essential amino acids

The essential amino acids are the amino acids that the body cannot summarize and that must obtain from food.

A vegan diet has two problems regarding proteins; THEThe first problem is that it can be very difficult to get enough protein, especially if the diet is limited in calories. In addition, the composition of amino acids of most plant sources is much less favorable than that of animal proteins. The sources of animal acid of animal protein generally contain all amino acids in an almost optimal optimal relationship, which is not always the case of vegetable proteins. It is possible to combine different foods of vegetable origin to obtain a complete amino acid profile, but this combination can quickly reduce the intake of calories.

If you just want to feel a little more fit and earn a small muscle mass at the same time, it obviously has much less importance than if you want to obtain maximum muscle growth. Fortunately, today there are supplements of plant foods rich in essential amino acids in the form of dust or tablets.

Essential fatty acids

The essential fatty acids are fatty acids (fat) that the body is unable to produce and must find diet or ailment supplements imperative. Eicosapentaenoic acid (EPA) and docosasaenical acid (DHA), two Omega-3 fatty acids are examples of essential fatty acids that must be obtained from food. There are vegetable forms, such as alpha-linolenic acid (wing), which can be converted into EPA and DHA, but this conversion is very slow. For this reason, it is recommended to obtain these fatty acids by diet, for example in the form of fat fish.

Today there are algae supplements that can guarantee an adequate and compatible contribution with a vegan diet.

Zinc

Zinc is an element of trace that plays an important role in many enzymes involved in the metabolism, for example in the construction of proteins.

Zinc is mainly found in the origins of animals, such as meat (red) and cheese, but also in fish. You can also find zinc in walnuts and cereals, but if you follow a vegan diet, it could be wise to take a zinc supplement. Be careful not to take too much; A prolonged excess of zinc can cause copper deficiency.

IoDE

Iodine is essential for the correct functioning of the thyroid gland. When the thyroid does not work properly, this has a negative impact on metabolism and growth.

The iodine is naturally found in seafood, algae, eggs, dairy products -Caseari and blueberries, but is also added to table salt and bread.

In general, everyone is recommended, including the year of year, to monitor their iodine contribution. However, when half of the food options are removed, greater vigilance is essential.

Vitamin D.

Vitamin D is necessary for the absorption of calcium and is therefore important for the health of bones and teeth. In addition, vitamin D contributes to the correct functioning of the immune system and muscles.

As almost everyone knows, there is an excellent vegan source of vitamin D, namely sunlight. On the other hand, in autumn and winter, there is the risk of not exposing yourself regularly to the sun. In addition, dark skin people have a greater risk of deficiency.

It is in particular advisable for elderly and pregnancy to complete the intake of vitamin D, but also for vegans, it can be wise to take a further vitamin D. In fact, vitamin D is found in fat fish and, to a lesser extent, in meat and eggs. In addition, vitamin D is often added to foods such as some types of milk, butter and products for cooking and frying.

Football

Football is found in many foods, but given the importance of vitamin D in its absorption and the absence of one of the main sources of calcium (dairy products -caseari), it can be wise for vegans monitor the intake of calcium.

Football is particularly important for the formation of bones and teeth. The total absence of dairy products -caseari increases the risk of deficiency.

Is it all?

Of course, there are many other nutrients that may be interesting to monitor. When you completely remove a food group as important as animal products from your diet, it is very likely and also almost inevitable as it absorbs less nutritious. That’s why, as a veganist, you will have to be more attentive to your diet to make sure you consume all the nutrients necessary for the optimal functioning of your body enough.

It is obvious that food supplements can be a solution, but the risk of overdose is dance in this case much higher. It is therefore advisable to pay attention to the frequency and respect the recommended doses if you want to use food supplements to fill any deficiencies.

The choice to follow a vegan diet is a choice that everyone must (and fortunately they can) do alone. When the goal is to obtain optimal results of bodybuilding, the removal of some foods is not the best solution, especially when canceled foods can provide many high quality nutrients. However, this does not mean that a vegan cannot achieve good results, but it must be more attentive to the nutrients mentioned above.