Vegans do not consume animal products such as meat, dairy products, and eggs. However, vegans lack essential nutrients provided by such animal products; they stay well nourished by eating supplement foods. Vegan supplements offer an alternative way for vegans to get these essential nutrients, such as vitamin B12. This article recommends the best vegan supplements and their benefits.
Vitamin B12
For vegans, vitamin B12 is an essential supplement as it maintains bodily processes. Vitamin B12 helps the formation of red blood cells, metabolize proteins, and supports nervous system health. Vegans have high risks of vitamin B12 compared to non-vegans as there are limited sources of the nutrients. Thus, it is recommendable for vegans to seek doctor’s recommendation and have time to time test of vitamin B12 and levels of iron in their bodies.
Omega-3 fatty acids
Omega-3 fatty acids are the primary source of healthful fats. Plant-based vegan diets have high levels of omega-3 fatty acids. The fatty acids have several benefits to the body, such as preventing diseases such as dementia, Alzheimer’s disease, lowering heart disease risks, rheumatoid arthritis, and help in infants’ and children’s neurodevelopment. Moreover, omega-3 fatty acids are essential in the treatment of cystic fibrosis, child allergies, depression, inflammatory bowel diseases, and hyperactivity disorders. Some of the essential fatty acids, such as alpha-linolenic acids, are sourced from the diet since they cannot be manufactured in the body.
Iron and Calcium
Iron is essential in the formation of strong bones, teeth, and blood cells helpful in transporting oxygen throughout the body. Iron is found in two types, namely nonheme and heme. Heme iron is sourced from animals and is easily absorbed by the body while nonheme is plant-sourced. Foods rich in iron for vegans include nuts, legumes, seeds, dried fruits, fortified cereals and grains, and leafy vegetables.
Calcium is as well vital nutrient for vegans, and it is essential in the formation of strong teeth, bones, heart health, and muscle function. Legumes such as chickpeas, fortified foods, and leafy vegetables are the primary sources of calcium. Supplementation is the best alternative when lacking calcium in the body. Calcium comes in powder and capsule form. Intake of calcium alongside vitamin D help in absorption.
Best vegan supplements are essential for vegans as they offer vital nutrients in the growth and development of the body. Use the three best supplements recommended in this article for better health.
