There are strategies to make the most of foods of non-animal origin.
In the case that you want your diet to be vegetarian, it is best that the feeding plan be well designed, with the supervision of a professional nutritionist and with the amounts necessary for each individual.
Someone who follows a vegetarian diet is defined as one who does not consume any type of meat (chicken, vaccine, fish, pork, etc.). However if you eat other animal derivatives it is divided into:
Lactovegetarian : does not consume meat or eggs but dairy products.
Ovalacteovegetariano : consumes milk and eggs but not meats.
On the other hand, vegans avoid all products of animal origin not only to eat. They are against animal abuse and their food is based on vegetables, fruits, legumes and cereals.
So, do you need a vitamin supplement?
There are nutrients that you can not stop consuming and that are only found in products of animal origin and its derivatives such as vitamin B12, iron or calcium .
Although there are foods of vegetable origin that contain iron and calcium, facilitators would be needed for a correct absorption of them.
Iron can come from sources of animal or vegetable origin:
Animal (heme or heme) : part of the hemoglobin or animal myoglobin. It is characterized by a very good absorption, approximately between 10 and 25%, without there being factors that favor or inhibit absorption. It is found in meats
Vegetal (not heme or non-heme) : when it is not part of the hemoglobin but of any other compound. It represents 90% of the iron contributed exogenously. Its absorption is only 2 to 5%, and a series of factors intervene that cause iron to be absorbed in greater proportion (for example, the presence of ascorbic acid or vitamin C) or to reduce its absorption (for example, the presence of of alkaline substances, phosphates, lignin, tannins such as coffee or tea, oxalates, phytates).
They are a non-heme source of iron : vegetables, especially green leafy ones (chard, cabbage, asparagus, endive, chicory, soybean sprouts, watercress), legumes (beans, wheat germ, soybeans, bread), cereals and nuts.
To counteract combinations can be made to improve the absorption of non-heme iron , for example lentils, with orange juice and consume foods rich in vitamin C such as tomatoes, kiwi or strawberries.
In addition, it is advisable to avoid consuming infusions for two hours after finishing the main meals.
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