Should you take supplements if you eat a plant-based diet ?
Do you need supplements if you eat a plant- based diet? Usually natural and plant-based food should have all the vitamins and minerals our body need to thrive, but can we be sure? Often our fruits and vegetables come a long way.
Do we know if the soil they are grown in has all the nutritions we need ? most of the time they are not ripe, when harvested and are not as nutritious as fresh local grown vegetables, herbs and fruits. This may be the reason to consider to take supplements like B-vitamins amino acids and ….
Read below why you should consider taking supplements
Supplements You Better Take If You Eat Plant-Based diet
I believe so strongly that a plant-based diet is the best blend of health and kindness to the human body, animal rights, and the environment that I am opening a plant-based restaurant in suburban Detroit this summer. I recommend it to all of my patients with heart disease to reverse atherosclerosis and also to anyone who wants to avoid blockages in the blood supply to their brain, heart, and sex organ arteries.
If you choose to avoid eggs, meat, and dairy and exist on the cornucopia of vegetables, legumes, seeds, beans, and nuts, then consider the following additions to your diet.
1. Vitamin B12
Vitamin B12 is important in brain, nerve, and hematologic health and is a factor in a key process called methylation, which regulates homocysteine levels and plays an important role in the control of DNA regulation called epigenetics. It’s well known that animal products are richer in vitamin B12 than plants. Actually, neither plants nor animals make B12. It’s produced by bacteria that reside in the gastrointestinal tract of animals other than humans. When animal products are eaten, B12 is ingested as a bystander.
By some estimates, 50 percent of vegans 10 percent of vegetarians are deficient in vitamin B12. I recommend taking about 2,500 ug once a week of vitamin B12, ideally as a liquid, sublingual, or chewable form for better absorption or 500 ug daily if that schedule works better for you.
This is an amino acid that has been in the news of late for its possible role in promoting hardening of arteries. L-carnitine plays an important role in shuttling fatty acids across membranes to fuel the production of energy in the heart and other muscles. In vegans, the ingestions of L-carnitine did not raise levels of factors promoting blocked arteries.
L-carnitine is found mainly in meat (think carne as in chili con carne) and vegetarians have lower levels of L-carnitine in their muscles. There are reports of heart disease in patients lacking this amino acid. Although long terms studies of L-carnitine supplementation in vegans are not available, I consider supplementing vegans with 500 mg a day as a recommendation for optimal health, particularly in those who are athletic or with heart disease.
Taurine is the most abundant amino acid in the body and you’ve probably never heard of it beyond the world of energy drinks. But taurine is important to your cardiac health, immune system, insulin action, hearing, and electrolyte balance, and it’s typically found in meat and seafood. Vegans often have low levels of taurine.
Supplementation with 1,000 mg a day is a reasonable option, although a dose of 15 to 3 mg a day are used in diabetic and cardiac patients. Energy drinks often contain taurine, but they’re not advised due to the caffeine, sugar, and other components.
4. Vitamin D > Continue reading here > You Should Consider
Lead image source: Veggies, Chickpeas, and Quinoa in a Korean Red Sauce
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