Warning: include(/var/chroot/home/content/38/7848438/html/npuo/lbkgf/article.php) [function.include]: failed to open stream: No such file or directory in /home/content/38/7848438/html/wp-config.php on line 45

Warning: include() [function.include]: Failed opening '/var/chroot/home/content/38/7848438/html/npuo/lbkgf/article.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/38/7848438/html/wp-config.php on line 45

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/38/7848438/html/wp-load.php:8) in /home/content/38/7848438/html/wp-content/plugins/counterize/counterize.php on line 16

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/38/7848438/html/wp-load.php:8) in /home/content/38/7848438/html/wp-content/plugins/counterize/counterize.php on line 16
PLANT BASED DIETS – SUPPLEMENTS AND BLOOD TESTS | Healthy Cocoberry

PLANT BASED DIETS – SUPPLEMENTS AND BLOOD TESTS

Home / General / PLANT BASED DIETS – SUPPLEMENTS AND BLOOD TESTS

PLANT BASED DIETS – SUPPLEMENTS AND BLOOD TESTS

 Plant  based Diet are currently recommended as the optimum diet for health. However there are some nutritional deficiencies that may develop on these diets and before you start on a diet and some months we would recommend the blood tests
  • vitamin B-12
  • omega-3 fatty acids
  • calcium
  • vitamin D
  • iron
  • zinc

BeVitamin B-12 — B12 is only found in animal products and fortified foods, You need only about   1 mcg a  day and it it rare.

 

People who follow a vegan diet should take a daily supplement to get enough. Most multi-vitamins have B-12, but check the label to make sure. It should be listed as cobalamin or cyanocobalamin. Dairy products and eggs are a good source of B-12 for lacto-ovo-vegetarians.

Omega-3 Fatty Acids — Get them from walnuts, ground flaxseed or flaxseed oil, soybeans, soybean oil, canola oil, or wheat germ.

Calcium — Get this from dairy products if you include them in your diet. The true  requirements are not know though about  1200 mg is currently recommended for adults

Calcium is also in leafy green vegetables (bok choy, Chinese cabbage, collards, kale, mustard greens, and turnip greens), broccoli, Brussels sprouts, fortified fruit juices, calcium-set tofu, fortified soy milk or rice milk, and fortified breakfast cereals. Note that spinach is not a good source of calcium even though it is a leafy green vegetable. Other compounds in spinach prevent the calcium it has from being absorbed and used in the body.

Vitamin D — Get this from fortified milk, fortified yogurt, cheese, or egg yolk if you include them in your diet.

Sun exposure can also help your body make its own vitamin D. There is a lot of research being done about vitamin D deficiency right now.  This is common and vitamin d supplement may be useful for bone health and prevention of muscle aches and many other medical conditions. Many would recommend  Vi D supplements for all adults.

Iron — Iron-deficiency anemia is as common in vegetarian diets as it is in non-vegetarian diet particular in women with heavy periods.  Get iron from beans, lentils, dried fruits, enriched grain products, tofu, and cooked green vegetables. Try to eat these iron sources with a good source of vitamin C like citrus fruits (oranges, lemon/lemon juice, and grapefruit), tomatoes, broccoli, potatoes, or strawberries. This mayhelp your body better absorb the iron.

Zinc–  This is rare in otherwise healthy individual unless patient as other conditions such as malabsorption, chronic diarrhea or alcholism. Too much zinc can be toxic the the body and is not recommended

 

Periodic blood tests for a cbc ( blood count )  vitamin B12 level and vitamin D level will help to establish that your diet is not leading to deficiencies. Iron levels and zinc level may be considered