26 Nov Vitamins and minerals in vegan diet
Obviously, when we talk about athletes who use the vegan diet it is important to include B12 vitamin supplementation. It has relevance like in the case of a physically inactive person too. Unfortunately B12 is available only in animal products. Basically, it is the only ingredient that must be given in the form of drops, pills or fortified foods.
The vegetable diet should be also a supply of vitamin D. Deficiencies of this vitamin in our latitude are a big problem regardless of the diet used. Regular testing of vitamin D levels is recommended for both athletes and people who do not engage in any form of regular physical activity.
Potential calcium deficiencies are a very popular argument against veganizing the diet. Many people wrongly believe that we can afford calcium from dairy products only. However, the truth is completely different. When the diet approaches a large number of vegetable products, the body’s pH dependency is at an optimal level. When we don’t have a problem with the colloquial acidification of the body, then it doesn’t use inner calcium and calcium from diet to buffer pH of a blood. In this way, we can obtain calcium from diet to cover the daily needs such as blood coagulation processes or conduction of nerve impulses. The demand for calcium for adults is about 800-1200 mg / day. For active person, this demand can increase by 2-3 times.
It is worth to remember that not only the amount of calcium in our diet matters. When the diet provides the right amount of phosphorus and vitamin D, the absorption of calcium is much better. A good source of it in the vegan diet are calcium-fortified vege milk, tofu, tempeh, poppy seeds, figs, sesame and tahini paste, beans, almonds, green vegetables and mineral water. Sunra vegan roast contains around 100mg calcium per serving. This is quite a lot for a product that is hard to identify as one which has calcium in it. If we add a portion of stewed kale and a glass of almond milk to the roast, we will certainly provide about 30-40% of the daily calcium demand.
Roast is also a good source of magnesium. In 200 g portion we will find as much as 140mg of this microelement. The daily calcium requirement for an adult is 300 to 420 mg per day. During the period of building muscles, the demand for magnesium slightly increases . To build 1 kilogram of muscle we need to add 200mg of this element. We can assume that in the diet of an athlete who does not abuse coffee and alcohol 500 mg of magnesium a day is enough. Magnesium is widely distributed in plant food. We find it in nuts, whole grains and groats, pods, green vegetables, cocoa, seeds and even bananas. Using the plant diet, we will not have the slightest problem with meeting the body’s demand for this component even during intense workouts.
When we train intensively, the demand for sodium and potassium also increases. Along with sweat, we lose a lot of electrolytes, which must be regularly replenished. The demand for sodium and potassium is subject to very large fluctuations, but it can be estimated that it is about 12-16g of table salt (2-3 teaspoons) and 9-12g of potassium. As you can see, the demand is much higher than for people who are not active daily. If we drink salted water with a high sodium content (medium mineralized at minimum), its deficiency is absolutely safe. If we talk about potassium, in the case of a diet based on vege origin, we also do not have to worry about deficiencies.
A high-energy diet based on plant-based products will definitely cover your daily requirement for potassium. All you have to do is implementing products such as potatoes, bananas, green vegetables or tomatoes and pods to your diet, and potassium deficiencies will not affect you. Vegan roast Sunra provides 680mg of potassium per serving. It’s more than 1 cup of tomato juice. We especially recommend salted fresh multi-vegetable juices and soups. This is by far the easiest way to cover your electrolyte needs.
All the rest of the vitamins and minerals can be found in plants in sufficient quantities. When you are using a varied diet based on seasonal and low-processed products, you should not worry about your need for these ingredients.