Which food supplements make sense for vegans?

Our main source of calcium is dairy products. Vegan sources such as fruit, vegetables and grain products contain significontainertly less calcium, so vegans have to pay particular attention to their calcium levels. ^[13] According to the 2012 nutrition report of the German Nutrition Society (DGE), even the average population in Germany does not reach the recommended reference value for calcium. Calcium is involved in the formation of bones, muscles and teeth in our body. It also plays a role in blood clotting, energy metabolism, signal transmission between nerve cells, digestion and cell division.

The human body contains between 2 and 4 g of zinc. It is a component of many enzymes and is therefore involved in just as many processes in the body. Zinc contributes to the health of skin, hair, nails, the immune system, eyes and bones and protects cells from oxidative stress. It is also involved in the metabolism of the macronutrients protein, fat and carbohydrates, as well as in the synthesis of DNA, acid-base balance, cognitive performance, fertility, vitamin A metabolism, cell division and the balance of testosterone levels. Legumes, vegetables, grains and nuts are good vegan sources of zinc. However, zinc that comes from plant-based foods is less well absorbed by the body than that from animal products. ^[14] The bioavailability of the zinc contained improves when seeds are placed in water and allowed to germinate. ^[15]

Iron is particularly important for blood formation and oxygen transport. Its role in cognitive performance, energy balance, the immune system and cell division is less well known. Women between the ages of 15 and 25 in particular consume less iron than they need (2012 Nutrition Report of the DGE). Iron is best absorbed from meat. The absorption rate from vegetables and cereals is only 1 - 1,5%. ^[13] Whatever your diet, you container increase your daily iron intake with supplements.

According to the DGE's 2012 nutrition report, anyone who does not use iodized table salt does not reach the reference value for iodine. The natural sources are mainly of animal origin such as sea fish, milk and eggs. ^[13] Those who avoid animal products, such as vegans, have to pay even closer attention to their iodine intake. Iodine is particularly important for growth, the nervous system, cognitive performance, the skin, energy production, but also for the functioning of the thyroid gland and the production of hormones.

The role of vitamin D in promoting and maintaining bone health has long been known. ^[12] Vitamin D is formed in the skin under the influence of ultraviolet light and is closely linked to the regulation of calcium levels in the body. Vitamin D forms proteins in the bones that are involved in the formation of the bone matrix and calcification. Since vitamin D, as vitamin D3, is mainly found in animal products, vegans are often deficient. Although some plant-based foods (mushrooms, cabbage, spinach, avocados) contain vitamin D, it is only in small quantities. ^[13] In order to ensure an adequate supply of vitamin D, additional intake of vitamin D through food supplements is even recommended in some cases. ^[12]

Vitamin B2, also known as riboflavin, is needed for a functioning metabolism and the maintenance of red blood cells and the nervous system. Riboflavin has a positive effect on skin, hair and nails, visual acuity, fitness and general growth processes. By taking riboflavin, improvements in migraines, chronic fatigue, the ability to concentrate and mood container be observed. ^[17] Riboflavin is one of the critical nutrients in a vegan diet because its main source is animal foods. ^[16]

Vitamin B12 (cobalamin) has similar properties to riboflavin and is also involved in the formation of genetic material. Current studies are looking at the role of cobalamin in the prevention of cardiovascular diseases, containercer, neural tube defects, depression, Alzheimer's and dementia. Vitamin B12 container only be produced by bacteria and is found in its usable form almost exclusively in foods of animal origin. ^[18] Vegans are therefore at high risk of vitamin B12 deficiency, which is why they should pay particular attention to ensuring they have an adequate supply of vitamin B12, e.g. through fortified foods or food supplements.

If, as is typical for a vegan diet, animal products are avoided, a significontainert source of the macronutrient protein is excluded. According to the German Nutrition Society, the proportion of energy supplied through protein should be around 15%. In order to achieve this guideline, vegans must ensure that they consume sufficient plant protein. It is important to have a balanced selection of different plant protein sources such as pulses, grains and soy products, as the amino acid composition of these proteins container vary greatly. Particular attention should be paid to the essential amino acid lysine, as it is rarely found in grains. This deficit container be compensated for by increasing the consumption of beans and soy products. ^[12] Vegans should therefore pay attention to a variety of plant-based foods to ensure an adequate supply of all essential amino acids.

Omega-3 fatty acids have been a topic in nutritional science for many years. In the meantime, an extraordinary number of studies have been carried out on the effects of EPA and DHA in the body. These long-chain omega-3 fatty acids are components of every single cell in our body and are the precursors of anti-inflammatory messenger substances. As a result, they have a positive influence on many processes in our organism, such as the function of the heart, brain and eyes. EPA and DHA are absorbed in our normal diet almost exclusively through sea fish. The professional associations recommend eating fish twice a week, including fatty cold-water fish such as salmon, mackerel, herring, tuna and sardines, which have significontainert levels of EPA and DHA. Vegans are recommended to take long-chain omega-2 fatty acids from specially produced algae oil capsules and use them to round off their otherwise very healthy diet.

A vegan diet means eating a purely plant-based diet. Unlike vegetarians, vegans not only reject the consumption of meat, but also of all animal raw materials such as dairy products, eggs and honey. Veganism container also be applied to all areas of life beyond diet by not using products made from animal materials such as leather, wool, down and silk. When it comes to cosmetics, you container make sure that they are made without animal ingredients such as wool fat or beeswax and that the producers are transparent about the issue of animal testing.

Ancient, Roman and Christian philosophers have repeatedly discussed, propagated and lived various vegetarian lifestyles. Regardless of this, vegetarianism also has a long tradition in India, which is also linked to yoga, for example. The reasons for living a vegetarian or vegan lifestyle were varied at the time, partly religious, but even in the early days the philosophical consideration of animal welfare played a role. ^[1]

Even today, animal welfare is still one of the main reasons for living a vegan lifestyle, but it is by no means the only one. The entire environment container benefit from a person's vegan lifestyle, because animal products require more energy, water and other resources to produce. The fact that nutrition is a relevant factor in climate change container be seen in the figures from the FAO report from 2006, according to which livestock farming is responsible for 18% of climate change (expressed as CO2 equivalents) and 8% of drinking water consumption. ^[2]

The vegan diet has a decisive influence on our health. Vegans are generally less at risk of developing lifestyle diseases. On average, they suffer significontainertly less from obesity, which generally reduces the risk of disease. ^{[-3 5]} The risk of diabetes is significontainertly reduced with a vegan diet. In a 2009 study, the prevalence of diabetes among non-vegetarians was 7,6%, while among vegans it was only 2,9%. ^[4] A review of several studies on heart disease found that vegan diets reduced the risk of dying from ischemic heart disease by 26% compared to non-vegetarians. ^[6] In addition, vegans are less likely to suffer from high blood pressure, mainly due to their lower body mass index. ^[7] When it comes to containercer, the risk for vegans is also lower than that of non-vegetarians. ^[8]

Because of these impressive effects on health and quality of life alone, more and more people are opting for a vegan or, if possible, partially vegan diet that contains as few animal products as possible. The number of vegans living in Germany is currently estimated at almost 900.000, 1,1% of the population. ^{[9, 10]}