We humans gain the necessary nutrients from eating both plants and animals. If you cut out one of the two, you deprive yourself from certain nutrients. In this article we discuss the nutrients you can’t gain by eating only plants. As a vegetarian, you have to make sure to take their supplements.
Creatine is the basic energy reserve in muscles and is also highly concentrated in the brain. Creatine is produced naturally in our body, however, vegetarians who to take creatine supplements experience stronger physical performance and improved brain function. Since it can be obtained through meat, non vegetarians don’t get similar experiences from taking supplements.
2. Vitamin B12
Vitamin B12, or cobalamin, is an essential element found in meat, fish, eggs and dairy products. Vitamin B12 is responsible for the production of RBCs and maintenance of the brain and nerve’s health. The element is not found in plants and therefore it is recommended for vegetarians to take its supplement in order to avoid vitamin B12 deficiency and its health risks.
3. Vitamin D3
Vitamin D can be produced naturally by our skin when we expose it to sunlight. Vitamin D has many diverse functions and its deficiency causes weak bones and other conditions. If you don’t get enough sun exposure, you can acquire vitamin D through diet. It’s found in both plants and animals but much more prominent in animal food such as fatty fish and egg yolk.
Carnosine is an antioxidant found in muscles and brain. Carnosine can be built naturally by the body with histidine and beta-alanine. Beta-alanine acquired through animal foods such as fish contributes to a developed muscle performance. Since vegetarians have lower levels of carnosine in their body, supplements are suggested.
5. Docosahexaenoic Acid
An omega-3 fatty acid named DHA is essential for proper brain health and function. It’s found in mainly in fatty fish and fish oil. For vegetarians, DHA can be obtained from algal oil supplements.