Food supplements that are a must for those who don't eat meat

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Some people who have switched to a plant-based diet may find it difficult to get all the necessary nutrients from food. A vegan diet involves avoiding all animal products, including meat, fish, cheese, and milk. Although such a diet has certain advantages.

It is believed that a vegan diet can help you lose weight and reduce the risk of heart disease. However, it can also lead to a lack of certain vitamins and minerals. Here's what you need to take to stay healthy on a plant-based diet, according to experts at Purolabs.

Vitamin B12.The vitamin is used to form DNA. Therefore, it is necessary to maintain the health of nerves, blood cells, brain, skin, and nails. It also prevents the appearance of birth defects, anemia, vision problems, depression, and osteoporosis. With a lack of vitamin B12, a person feels tired, weak, and experiences anemia and constipation. You need to get 1.5 mcg of this vitamin daily. It is found in legumes, leafy greens, nutritional yeast, and sunflower seeds.

Vitamin D3.In combination with calcium, it makes muscles, bones and teeth strong. A person mainly gets this vitamin from sunlight, but D3 is also found in fish, egg yolks, orange juice, fortified soy milk, cereals, oatmeal. You need to get 10 mcg of this vitamin per day.

Iron. It comes in two forms: heme and non-heme. The first can be obtained from animal meat, the second from plant products. The problem is that non-heme iron is absorbed worse, so you need to consume more of it. Anemia occurs due to iron deficiency. Men should get 8.7 mg of iron per day, women a little more than 14.8 mg. Plant sources of this vitamin include cooked spinach, pumpkin seeds, tofu, beans, dried fruits, nuts, and fortified breakfast cereals.

Calcium. It is necessary for maintaining bone health, proper muscle function, and hormone release. A person should get 700 mg of calcium per day. Tofu, soybeans, tempeh, beans, chickpeas, seaweed, blackberries, and oranges will help with this.