Essential Supplements for Vegetarians 🥬
We are excited to bring you fresh insights, recipes, and resources in celebration of National Nutrition Month. Let’s dive into this month’s topics and make health a priority for ourselves and our loved ones! 🌟✨
Nutrients and Supplements That Help Us Hit The Mark 🎯
Calcium
We have all heard about how calcium is essential for bone health through our school years. Thankfully, it’s easier to get calcium from natural, non-animal sources than B12 or Omega 3 fatty acids can be. For vegetarians, dairy is an important source, while vegans can stock with veggies like kale and broccoli. There are also some calcium-fortified foods like tofu or plant-based milk alternatives that can help you reach the recommended daily intake. If you find that you’re still not getting there, try any of our professional multi vitamins.
Zinc
Zinc is important for wound healing and cellular repair, but we can’t store it in our bodies, so it’s important to make sure our diets contain plenty. Dairy and eggs can do the trick for vegetarians, and everyone can enjoy whole grains, soy, legumes, and nuts and seeds. There are always great mineral supplements for your needs too!
Omega 3 Fatty Acids
Omega 3 fatty acids are vital for reducing inflammation and keeping both the brain and the immune system at their best. Seafood is the primary source of Omega 3 fatty acids in most American diets, but you can also get it from flaxseeds, chia seeds, and walnuts. For those who need more help check out our Omega 3 Fatty Acids options.
Iron
Chances are that if you don’t eat meat, you are not going to get enough daily iron. This is doubly true if you are a woman of childbearing age. Iron is needed in order for your red blood cells to properly transport oxygen throughout your body. Veggies like spinach and swiss chard, as well as beans are all good sources of iron, but you have to eat an immense serving to meet daily requirements, so make sure to check out our iron supplement options, if you’re falling short.
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Our friends at The World Animal Foundation (WAF) provides some astonishing statistics regarding vegetarians in their article, Vegetarian Statistics – Surprising Facts & Data in 2024. These include:
Global Impact:
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Nearly 1.5 billion people worldwide follow a vegetarian lifestyle, making up 22% of the global population.
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Transitioning to a vegetarian diet could reduce the need for 75% of global agricultural land, significantly lowering environmental strain.
United States Trends:
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Almost 8 million adults in the U.S. identify as vegetarians.
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The U.S. plant-based food market surpassed $8 billion in sales in 2022.
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54% of U.S. citizens choose vegetarian food options when dining out, even if they’re not strictly vegetarian.
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Among U.S. vegetarians, 87% are female, reflecting an interesting demographic trend.
Health Benefits:
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Vegetarians have a 14% lower risk of cancer compared to meat-eaters, highlighting significant health advantages.
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Essential Supplements for Vegetarians 🌱❤️
Vegetarian and vegan diets can provide countless health benefits, but some nutrients, like Methyl B12, can be hard to get from plant-based foods. If you follow a vegetarian or vegan lifestyle, consider supplementing your diet with essential vitamins and minerals like calcium, iron, zinc, and omega-3 fatty acids to stay energized and balanced.
For more information on key supplements and minerals for vegetarians, check out our blog post: Nutrients Definition | What Are Trace Minerals
Did you know? Vegans and vegetarians are often at risk for Methyl B12 deficiency, which is vital for brain and nerve function. Learn more about the role of supplements in a vegetarian diet here:
Shop our top-rated supplements here:
Types of Nutrition and How to Incorporate Better Options into Your Life 🍎🥦
Nutrition comes in many forms, and understanding the different types can help you make informed choices for your health. Here are a few major types of nutrition and tips for incorporating better options into your daily routine:
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Macronutrients: These include carbohydrates, proteins, and fats, which provide the bulk of our energy. Incorporate whole grains, lean proteins, and healthy fats like avocados and nuts to maintain a balanced diet.
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Micronutrients: These are vitamins and minerals that our bodies need in smaller amounts. Focus on colorful fruits and vegetables to ensure you’re getting a wide range of nutrients like vitamin C, potassium, and magnesium.
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Fiber: Essential for digestive health, fiber can be found in foods like oats, beans, and leafy greens. Start your day with a fiber-rich breakfast, such as oatmeal topped with berries and chia seeds.
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Hydration: Water is often overlooked but is crucial for overall health. Aim to drink at least 8 glasses of water a day and add slices of lemon or cucumber for flavor.
Cool Cucumber Soup 🥒🍵
This light and refreshing recipe is perfect for spring. Cool cucumber soup not only hydrates but also provides a boost of essential vitamins. Pair it with your favorite protein for a balanced meal. Full recipe at the end of this newsletter!
Facts About Being Vegetarian 🌍✨
Adopting a vegetarian lifestyle can positively impact your health and the environment. Here are some key facts about this plant-based journey:
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Health Benefits: Studies show that vegetarians often have lower cholesterol levels, healthier body weights, and reduced risks of chronic diseases like heart disease and diabetes.
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Environmental Impact: A vegetarian diet uses significantly fewer resources and reduces greenhouse gas emissions compared to meat-heavy diets.
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Nutritional Diversity: Plant-based diets encourage a variety of fruits, vegetables, legumes, and whole grains, which are packed with vitamins, fiber, and antioxidants.
For more insights on vegetarian living, check out these articles:
Thank you for being part of our community. Wishing you a healthy and happy month ahead! 🙏✨
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Cool Cucumber Soup
This autoimmune paleo-friendly recipe involves no cooking, and of course, no dairy! The key to this soup's creaminess is all from the avocado. Packed with lemon, mint, and dill, it's far more flavorful than a typical cucumber soup. And, if you're skeptical and thinking cold soup can't possibly be for you, give it a try on a hot summer day. You may be surprised by how cool this soup can be!
Prep: 20 Min. Cook: 0 Min. Total: 20 Min. Servings: 6
Ingredients:
- 3 large cucumbers, peeled, seeded, and chopped (5-6 cups)
- 2 avocados, pitted and removed from skin
- 1/4 cup lemon juice
- 1 teaspoon lemon zest
- 3/4 cup bone broth
- 1 1/2 tablespoons fresh dill, chopped
- 1 1/2 tablespoons fresh mint, chopped
- 2 teaspoons sea salt
- 1 tablespoon honey
- Extra dill, mint, and cucumber slices for garnish (if desired)
Instructions:
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Place all the ingredients in a blender and puree until smooth.
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Pour soup into glasses, bowls, or jars; garnish, chill, and serve when ready.