Vegetarian nutrition requires a balanced intake of iron and calcium – Sky Post – Life Supplement – Health

To maintain health, vegetarians need to pay attention to adequate and balanced nutrition intake. According to the survey, 23.7% of Hong Kong people have vegetarian eating habits. A New Zealand study found that although vegetarians had higher total iron intake than non-vegetarians, their intake of bioavailable iron was lower than non-vegetarians due to lower absorption of plant-based nonheme iron 11%. Therefore, vegetarians need to pay special attention to iron supplementation.

One of the common complications of childhood inflammatory bowel disease (IBD) is iron deficiency anemia. Commonly used iron supplements, such as ferric citrate and ferrous sulfate, may cause gastrointestinal upset. A recent Egyptian study found that anemic children with IBD who took lactoferrin (Lactoferrin) had significantly increased levels of hemoglobin, serum iron, and ferritin, and significantly reduced symptoms of gastrointestinal discomfort. At the same time, comprehensive studies have also found that pregnant women who take lactoferrin can improve hemoglobin levels more than traditional ferrous supplements, and have fewer side effects of gastrointestinal discomfort.

Vitamin C can convert plant-based non-heme iron into easily absorbed heme iron, and can help iron metabolism. A number of clinical reports have comprehensively shown that vitamin C combined with iron-supplementing foods can effectively improve the absorption of iron. Therefore, vegetarians should consume more foods containing vitamin C, or choose liposomal vitamin C supplements that are easily absorbed.

On the other hand, the Shanghai study also found that the vitamin D and calcium intakes of vegetarians were relatively low. A study in the United States found that after menopausal women took high doses of vitamin D, the absorption of calcium increased by 6.7%. Therefore, while paying attention to calcium supplementation, everyone should also pay attention to vitamin D intake. Vegetarians can opt for sun/ultraviolet irradiated shiitake mushrooms, green leafy vegetables, algae or nutritional supplements containing vitamin D. Whether you are a vegetarian or an omnivore who prefers certain foods, you need to pay attention to the intake and absorption of nutrients in order to achieve a balanced diet and meet your body’s needs.

(This column is published every Friday)

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