• Suplementos para una dieta vegana o vegetariana


    Todos los especialistas en nutricion coinciden en que una dieta que incluye alimentos vegetales es lo mejor que puede hacer para mantenerte saludable. Una dieta rica en frutas, verduras y legumbres, es rica en nutrientes, antioxidantes, fibra y alimentos bajos en calorias y tambien puede ayudar a reducir el riesgo de muchas enfermedades cronicas.
    Dietas basadas en productos vegetales, un beneficio para la salud
    Debido a los beneficios para la salud de la alimentacion vegetal y la popularidad de las dietas basadas en vegetales, puede parecer que cada dia mas gente opta por este tipo de dietas. Esta claro que el interes en la nutricion esta creciendo, aunque tal vez la mayoria de las personas no quieran seguir todo el recorrido que implica este estilo de vida, independientemente de lo que puedan reclamar en su muro de Facebook.

    Tenemos ademas a aquellas personas que ven en la alimentacion basada en vegetales una forma de comportamiento mas etico y sostenible para con nuestro medio ambiente, y una forma de tratar a los animales como companeros en la tierra, y no como comida. Negarse a ser el causante de sufrimiento animal es, en muchos casos, el detonante principal para que alguien decida pasarse a una dieta vegana o vegetariana.

    Si estas listo para convertirse en vegetariano o vegetariano, no todo es facil cuando se trata de obtener toda la nutricion que necesitas. Aunque los alimentos vegetales son sorprendentemente saludables, no proporcionan todos los nutrientes que necesita.

    Incluso una dieta vegetariana o vegana bien planificada puede beneficiarse de suplementos naturales de vez en cuando, porque las plantas no proporcionan todo esto, al menos en las cantidades que pueden ser necesarias. Los suplementos naturales son productos naturales que consisten en la ayuda perfecta para cualquier dieta vegana o vegetariana, y evitaran que tenga algunas carencias que la falta de consumo de productos de origen animal pueden acarrearle.

    Vegetariano vs Vegano
    Primero, definamos lo que significa ser vegetariano o vegano.

    Dieta vegetariana
    Cuando hablamos de vegetariano nos encontramos con que es un termino bastante flexible, ya que las personas lo definen de manera diferente. Algunos vegetarianos comen huevos, productos lacteos, miel...

    Evitan principalmente pollo, carnes rojas y cerdo. Lo que decidan comer o no comer depende de como decidan seguir esta dieta y como definan "carne". Aunque estrictamente tambien deberian dejar de consumir pescado y productos del mar como calamares o gambas.

    Dieta vegana
    La dieta vegana adopta un enfoque mucho mas estricto para eliminar los productos animales. Elimina todo lo que proviene de fuentes animales de la dieta, e incluye incluso el estilo de vida. Esto significa que los huevos, los productos lacteos, la miel y toda la carne y pescado estan completamente excluidos.

    Los veganos tambien evitan los alimentos o suplementos hechos de gelatina, no usan productos de cuero u otro tipo de productos hechos de pieles de animales, ni productos experimentados en animales, como algunos perfumes, cosmeticos, champus…

    Necesidad de suplementos
    Un documento de posicion de 2015 preparado por la Academia de Nutricion y Dietetica, la principal organizacion profesional para nutricionistas registrados, establece que las dietas vegetarianas pueden ser equilibradas y nutricionalmente adecuadas para personas de todas las edades.

    Segun la investigacion realizada en el articulo, quienes siguen dietas vegetales tienden a reducir el riesgo de enfermedades cronicas.

    El documento menciona que se pueden requerir de suplementacion para que las dietas vegetarianas cumplan con todas las condiciones nutricionales. Esto es especialmente cierto para aquellos que siguen dietas veganas, ya que pueden ser muy restrictivas. Aportar al cuerpo todo aquellos que necesita actua como una suerte de medicina natural para mantenernos siempre fuertes y saludables

    Suplementos para veganos y vegetarianos
    Aqui describimos algunos de los suplementos que podra necesitar una persona que decida optar por una dieta vegana o vegetariana. Estos le pueden ayudar a satisfacer todas sus necesidades nutricionales.

    Hierro
    El hierro es un nutriente necesario para la produccion de dos proteinas importantes: hemoglobina y mioglobina. Estas proteinas son responsables de la transferencia de oxigeno a la sangre y los musculos.

    Demasiado poco de hierro conduce a la anemia cuando las celulas sanguineas no pueden transportar oxigeno adecuadamente. Esto conduce a la fatiga, falta de aliento, poca capacidad de aprendizaje y disminucion de la funcion inmune.

    Los alimentos vegetales contienen hierro, pero el tipo de hierro en las plantas, llamado hierro no heminico, se absorbe mal.

    Los alimentos que provienen de animales contienen hierro hemo, que se absorbe bien. Por lo tanto, si no come productos de origen animal, se recomienda consumir mas hierro. Los alimentos ricos en hierro tambien deben consumirse con una fuente de vitamina C , que aumenta la absorcion.



    Satisfacer tus necesidades de hierro
    La dosis diaria recomendada de hierro es de 8 mg para hombres y mujeres despues de la menopausia, es de 18 mg para mujeres en edad fertil que tienen mayores necesidades de hierro debido a la perdida de sangre mensual.

    Si sigue una dieta vegetariana o vegetariana, primero debe intentar incluir mas alimentos ricos en hierro en su dieta antes de elegir un suplemento.

    Los alimentos vegetales ricos en hierro incluyen cereales fortificados, frijoles, guisantes o frutos secos. Cocinar con ollas y sartenes de hierro fundido tambien puede aumentar el contenido de hierro en los alimentos.

    Los suplementos de hierro no deben tomarse sin un analisis de sangre y la recomendacion del medico. Los suplementos de hierro innecesarios pueden causar trastornos digestivos y bloquear la absorcion de otros minerales importantes. Si esta tomando suplementos de hierro, no los use con alimentos ricos en calcio, que pueden reducir la digestibilidad.

    Grasas Omega 3
    Las grasas omega-3 son grasas "esenciales" en la dieta, es decir, deben provenir de los alimentos que comemos.

    Hay tres grasas omega-3, acido eicosapentaenoico (EPA), acido docosahexaenoico (DHA) y acido alfa-linolenico (ALA).

    EPA y DHA, que se encuentran casi exclusivamente en peces, han sido cuidadosamente estudiados por sus beneficios para la salud. El EPA es muy antiinflamatorio y bloquea el camino de la inflamacion en el cuerpo.

    Tambien se ha encontrado que reduce el riesgo de depresion. Se requiere DHA para la funcion cerebral y ocular. Este es el principal omega-3 que se encuentra en el cerebro.

    El ALA es una grasa omega-3 que se encuentra en fuentes vegetales como semillas de chia, nueces y linaza. Aunque el ALA es grasa omega-3, primero debe convertirse a EPA o DHA para obtener el mayor beneficio.


    Por lo tanto, aunque el ALA se puede convertir en EPA y DHA, la mayoria de las personas que no comen pescado en absoluto pueden necesitar suplementos para asegurarse de obtener suficientes omega-3 importantes.

    Satisfacer sus necesidades de Omega-3
    La dosis diaria recomendada de omega-3 por dia es de 1.1 gramos para las mujeres y 1.6 gramos para los hombres. No hay una recomendacion especifica para cada tipo de omega-3 individual.

    La mayoria de los suplementos de omega-3 oscilan entre 250 y 1000 mg por dia. En aditivos, es importante que contengan EPA y DHA.

    Dependiendo de cuan estrictamente siga su dieta vegetariana, esto determinara que tipo de suplemento de omega-3 debe elegir. El aceite de pescado obviamente esta hecho de pescado, por lo que aquellos que siguen una dieta vegana generalmente evitan este tipo.

    La mejor opcion para los veganos es el aceite de algas, que contiene EPA y DHA, pero esta hecho de algas en lugar de pescado.

    Tambien debe asegurarse de que la capsula no esta hecha de gelatina, sino que se basa en plantas.
    El zinc
    El zinc es un oligoelemento, es decir, el cuerpo lo necesita en cantidades muy pequenas. Esto no significa que no sea importante para la salud.

    Se utiliza para el crecimiento, la curacion adecuada de heridas, un sistema inmunologico saludable y para ayudar al cuerpo a consumir carbohidratos de los alimentos. Incluso es necesario para mantener correctamente los sentidos del gusto y el olfato.

    Muchos alimentos vegetales son buenas fuentes de zinc, como frijoles, nueces, semillas y levadura nutricional.

    El problema es que en muchos de estos productos, la absorcion de zinc es inhibida por un compuesto vegetal llamado fitato. El fitato puede reducirse remojando o germinando granos o frijoles, pero los veganos o vegetarianos aun corren el riesgo de deficiencia.

    Satisfacer las necesidades de zinc
    La dosis diaria recomendada de zinc es de 11 mg para hombres y 8 mg para mujeres. Dado que la absorcion de zinc de los alimentos vegetales es muy pobre, se recomienda que los veganos y los vegetarianos consuman 1,5 veces la ingesta diaria recomendada para satisfacer sus necesidades.

    Si desea tomar suplementos, el zinc generalmente viene en varias formas diferentes, como picolinato de zinc, gluconato de zinc, sulfato de zinc o citrato de zinc.

    Cada uno contiene un grado diferente de zinc; no hay una forma especifica que se recomienda en comparacion con el otro. Pero tenga cuidado al tomar una dosis alta de zinc durante mucho tiempo, ya que esto puede interferir con la absorcion de otros minerales como el hierro.
    El calcio
    El calcio es importante para tener huesos y dientes fuertes. Tambien ayuda a mantener un corazon, sistema nervioso y musculos saludables .

    La mayoria de los veganos no obtienen suficiente calcio porque no consumen productos lacteos, lo que aumenta el riesgo de fracturas oseas. Si elimina los productos lacteos, puede averiguar que alimentos de origen vegetal contienen calcio.

    Las fuentes vegetales de calcio incluyen verduras de hoja verde, leche vegetal y tofu.

    Satisfacer las necesidades de calcio.
    La dosis diaria recomendada de calcio es de 1000 mg por dia para adultos menores de 50 anos. Los estudios han demostrado que aquellos que consumen menos de 525 mg de calcio por dia tienen un mayor riesgo de fracturas oseas.

    Como aditivos, hay muchas formas diferentes de calcio. El carbonato de calcio es el menos costoso y el mas alto en calcio. Evite tomar suplementos de hierro con su calcio, ya que pueden interferir con la absorcion. Ademas, si esta tomando otras vitaminas que contienen calcio, asegurese de revisar las etiquetas para no consumir demasiado.
    Vitamina B12
    Las dietas vegetarianas o vegetarianas generalmente son deficientes en B12 porque solo se encuentran en alimentos para animales relacionados con proteinas.

    Se estima que entre el 20 y el 40% de la poblacion mundial tiene deficiencia de vitamina B12, ya que muchas personas no la absorben bien, incluso si comen lo suficiente.

    Seguir una dieta vegana o vegetariana aumenta el riesgo de deficiencia; el 52% de los veganos tienen deficiencia de esta vitamina. La deficiencia causa dano a los nervios, anemia, infertilidad y enfermedades del corazon.

    Satisfacer sus necesidades B12
    La dosis diaria recomendada de vitamina B12 es de 2.4 mcg por dia para adultos. La capacidad de absorber B12 disminuye con la edad, y algunos expertos sugieren que la RDA puede ser baja para muchas personas.

    Para aquellos en una dieta vegana o vegetariana, se recomienda un suplemento para asegurarse de que se satisfagan sus necesidades. Los suplementos varian en dosis de 25 a 100 mcg por dia. Son sublinguales (debajo de la lengua) o en forma de capsulas.

    A menudo, B12 se agrega con suplementos multivitaminas masculinas y femeninas , por lo que esta es otra opcion si no desea recordar tomar dos tabletas.
    Para terminar...
    Ademas de los suplementos, no olvide que todavia se requiere una planificacion adecuada de la dieta en una dieta basada en alimentos vegetales si desea hacer todo lo posible para tratar de satisfacer la mayoria de sus necesidades nutricionales con alimentos.

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