What should vegetarians and vegans look out for?
Symptoms of nutrient deficiencies are especially common among vegans and vegetarians whose food choices are limited to plant-based products only. Due to the uniformity of their diet, they cannot satisfy all their needs.
Athletes, pregnant women, children, the elderly and people with chronic diseases who follow a vegan or vegetarian diet need to monitor their health status more carefully. The risk of nutrient deficiencies is particularly high for them.
What symptoms can occur?
- Fatigue
- Depression
- Increased tendency to infections
- Increased or significantly decreased appetite
- Hair loss
- Feeling cold
- Concentration problems
- Headache, dizziness
- Muscle pain
- Decreased cognitive ability
Necessary nutrients through the diet of vegans and vegetarians:
- Legumes (lentils, peas, beans) – Provide the necessary vitamins, minerals and trace elements, as well as vegetable protein and dietary fiber. Proteins are important for muscles, organs and blood.
- Carbohydrates (e.g. whole grain pasta, potatoes, whole grain rice) – Carbohydrates are our energy provider. Whole grain products contribute to insulin levels and keep you fuller longer than white flour products.
- Vegetables (tomatoes, onions, peppers, mushrooms, celery, carrots, broccoli) – The body needs vitamins and other nutrients. for cell/bone growth and metabolism. Vegetables should fill about half the plate.
- Olive oil – Omega-3 fatty acids and (poly)unsaturated fatty acids. Healthy fats can reduce the risk of coronary heart disease.
How can you make sure you get all the nutrients you need?
You can best compensate for nutrient deficiencies with a well balanced and varied diet.
Vitamin B12, however, is found almost entirely in animal foods. If you eat an all-plant diet, it’s advisable a doctor’s consultation for the intake of supplements. By regularly monitoring lab values, possible nutrient deficiencies can be prevented and, if necessary, compensated for.
What is preventive care?
Prophylactic examinations and tests aim to detect deficiencies, deviations or diseases in good time and at an early stage.
Veggie-Check panels:
Veggie-Check Plus – Complete Blood Count (CBC), CRP, protein, iron, transferrin, ferritin, urea, calcium, vitamin D, vitamin B12, folic acid, selenium, zinc, Omega-3 fatty acids – 241,00 lv.
Veggie-Check Standard – Complete Blood Count (CBC), CRP, iron, transferrin, ferritin, protein, urea, calcium, vitamin D, vitamin B12, folic acid – 101,00 lv.
Veggie-Check Basis – Complete Blood Count (CBC), calcium, iron, transferrin – 21,00 lv.
