Top10 Supplements for Vegetarians

Millions of Americans are vegetarians. Whether they are Vegan-a term used to describe vegetarians who strictly eat plants foods- or wide ranged vegetarians, maintaining a balanced vegetarian diet can be a difficult way of life, both physically and mentally. Many vegetarians lack the proper nutrition due to the decrease in vitamins and minerals as a result of the switch to vegetarianism.

There are many health benefits from being, or becoming, a vegetarian, but because vegetarians lack a wide range of foods in their daily diets, there is an importance on missing some of the key vitamins and minerals that are essential to developmental growth and mental and physical health. Here are 10 supplements that are necessary for a successful balance in a vegetarian lifestyle.

Vitamin A. This supplement is necessary for normal vision, immune function, and reproduction. If you want to get the vitamin from natural sources rather than taking the supplement, Vitamin A can be found in sweet potatoes with peel, carrots, spinach, and fortified cereals.

Iodine. This supplement is important in the production of thyroid hormones. If you want to get this mineral from other sources rather than taking the supplement orally everyday, you can just add iodized salt to your foods.

Riboflavin. Also known as Vitamin B2, this supplement is essential in metabolism and the conversion of food into energy, and the production of red blood cells. If you prefer not to take the supplement, some alternatives for the vitamin are milk, bread products, and fortified cereals.

Protein. This supplement can be found in many different shapes and forms. Protein is needed to assist in maintaining and building or rebuilding muscles. You can simply eat a protein bar or drink a protein shake as a substitute for the protein that you would get from meats and poultry. Alternatives to this supplement are beans and soy such as tofu.Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease.

Calcium is a supplement that is essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals. Alternatives to the supplement are milk, yogurt, hard cheeses, fortified cereals, and spinach. Calcium can be found in many dark greens and leafy veggies such as okra, broccoli, mustard greens and kale.

Vitamin D. Calcium can't be absorbed with out This supplement. Vitamin D is crucial in metabolizing calcium for healthy bones. Fish liver oils, fatty fish, fortified milk products, fortified cereals are some alternatives to the supplemental dose. Also, Vitamin D is formed naturally as a result of sunlight exposure.

Iron. This supplement is a key component in the development of red blood cells and many enzymes. It is absorbed best when eaten with fruits and vegetables high in Vitamin C. Fortified cereals, beans, lentils, and eggs are some alternative resources to the supplement.

Vitamin B12. This supplement is important in the development and production of red blood cells and a healthy nervous system. Alternatives for the supplement are dairy products and fortified cereals.

Zinc is a supplement that supports the body's immunity and nerve function. It is a mineral that is important in reproduction and essential for wound healing and a healthy immune system. You can substitute this supplement with fortified cereals, dried beans, nuts and whole grains. Vegetarians may require up to 50% more of this supplement, or mineral, because Zinc is not absorbed as well from plant foods.

Omega 3 supplements are essential for cardiovascular health, low blood pressure and cholesterol, rheumatoid arthritis, osteoporosis, asthma, and even depression! A substitute for this supplement can be found in flaxseed, walnuts, soy beans and canola oil.