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18th of November 2018

Kvinnor



6 kosttillskott du bör ha hemma om du blir vegetarian

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7 november 2018 - 14:36

Mat & dryck 6 kosttillskott du bör ha hemma om du blir vegetarian

Äter du vegansk eller vegetarisk kost kan det vara svårt att få i sig tillräckligt av vissa näringsämnen, vitaminer och mineraler. Här är kosttillskotten många veganer och vegetarianer kan behöva för en stark, pigg och välfungerande kropp.

Artikeln innehåller reklamlänkar – läs mer här

Vegetarianer som äter en varierad kost får förmodligen i sig fler vitaminer än många andra. Men plockar du bort näringsämnen ur din kost är det viktigt att ersätta de näringsämne du går miste om med andra livsmedel som innehåller dessa. En del går att ersätta genom välplanerad kost, men för andra näringsämnen rekommenderas berikad mat och kosttillskott för att få i sig allt som kroppen behöver.

Behovet skiljer sig lite beroende på vilken typ av vegetarian du är: Äter du mjölkprodukter (lakto-vegetarian) och ägg (ovo-vegetarian) får du i dig det mesta du behöver eftersom de är rena näringsbomberna och bidrar med rikligt med protein och de flesta vitaminer och mineraler. Detsamma gäller såklart om du äter fisk och skaldjur (pescetarian).

Men det finns några ämnen som är extra viktiga att hålla koll på att man får i sig tillräckligt av när man är vegetarian eller vegan:

Järn

Järn behövs för blodet och kroppens syresättning. Tyvärr är järnet i vegetarisk mat svårare för kroppen att ta upp jämfört med järn i exempelvis kött och fisk.

Däremot är vegetarisk kost ofta rik på frukt och grönt vilket ger ett högt intag av C-vitamin, som förbättrar upptaget av järn. Mejeriprodukter kan försämra järnupptaget, därför kan det vara en god idé för lakto-vegetarianer att inte tillföra mejeriprodukter till allt för många måltider per dag.

Bra kostval: Baljväxter (som linser, ärtor och bönor), sojaprodukter, fullkornsprodukter, mörka bladgrönsaker, torkad frukt och nötter.

Så yttrar sig brist: Järnbrist är mycket vanligt, framförallt hos kvinnor då de har ett högre behov än män. Vanliga symptom på järnbrist är: trötthet, huvudvärk, sämre ork och nedsatt fysisk förmåga, hjärtklappning, yrsel, andningsbesvär och blek hy.

Här hittar du ett bra tillskottsval (reklamlänk via Awin.com)

Vitamin B12

Vitamin B12 finns bara i animaliska livsmedel och i berikade vegetariska livsmedel, så veganer behöver komplettera med tillskott. Risken för B12-brist är förhöjd även för lakto-ovo-vegetarianer så tillskott rekommenderas också här för att vara på den säkra sidan.

Så yttrar sig brist: B12 är viktigt för blodet och nervsystemet, och brist på B12 är inte helt ovanligt, men det kan ta flera år innan bristsymptomen uppträder. Deppighet, trötthet, blekhet och krypningar i kroppen är några vanliga symtom.

Bra kostval: Ägg och mjölkprodukter är en källa till B12, men tillskott rekommenderas starkt.

Här hittar du ett bra tillskottsval (reklamlänk via Awin.com)

Bra kosttillskott för vegetarianer.

För dig som är vegan eller vegetarian kan vissa kosttillskott vara viktiga.

D-vitamin

Solen är den bästa källan till D-vitamin, så under vintermånaderna blir halterna lätt för låga här i Sverige, även för den som äter blandkost. I kosten är det nästan bara animaliska livsmedel som innehåller D-vitamin, främsta källorna är feta fiskar. För veganer rekommenderas tillskott året om och för lakto-ovo-vegetarianer under vinterhalvåret.

Så yttrar sig brist: Deppighet, svaghet, trötthet och humörsvängningar är vanligt vid D-vitaminbrist.

Bra kostval: Berikade vegetabiliska drycker, som havre-, soja- och risdryck. Kantareller, ägg, berikade mjölkprodukter.

Här hittar du ett bra tillskottsval (reklamlänk via Awin.com)

Selen

Mineralet selen är viktigt för kroppens immunsystem och har en antioxidativ inverkan på kroppen. Fisk och skaldjur innehåller rikligt med selen, medan det är svårare att tillgodogöra sig selen från vegetabilier. Mjölk och ägg bidrar en del till selenintaget för lakto-ovo-vegetarianer, men veganer har ofta brist på selen.

Så yttrar sig brist: Ren brist är ganska ovanligt i Sverige, och yttrar sig inte särskilt tydligt. Men med tanke på fördelarna kan det vara bra att optimera intaget – selen motverkar oxidationen av cellerna, en process som annars påskyndar åldrandet och kan orsaka sjukdomar, exempelvis cancer och hjärt-kärlsjukdom.

Bra kostval: Baljväxter, frön och nötter, men tillskott rekommenderas.

Här hittar du ett bra tillskottsval (reklamlänk via Awin.com)

Jod

Jod är viktigt för ämnesomsättningen. Precis som de som äter blandkost så behöver vegetarianer välja jodberikat salt för att säkerställa intaget av jod. Mjölk och ägg bidrar med jod för den som äter det.

Så yttrar sig brist: Jodbrist kan leda till bland annat nedsatt sköldkörtelfunktion. Vanliga symtom är trötthet, nedstämdhet, viktuppgång, frossa, torr hy, håravfall och förstoppning.

Bra kostval: Jodberikat salt. Är du sparsam med salt eller ofta väljer örtsalt är tillskott en bra idé.

Här hittar du ett bra tillskottsval

Zink

Zink är viktigt för bland annat skelettet, läkningsprocesser och ämnesomsättning. Zink i vegetabilisk mat är svårare för kroppen att ta upp än om det kommer från animaliska källor. En av de största zinkkällorna är fullkornsprodukter, men motsägelsefullt nog försvårar fytinsyran i fullkornet för kroppen att ta upp zink.

Så yttrar sig brist: Har du orolig mage, ömma muskler och ofta är trött och sjuk kan det vara tecken på zinkbrist.

Bra kostval: Fullkornsprodukter, baljväxter, frön och nötter.

Här hittar du ett bra tillskottsval (reklamlänk via Awin.com)

Multivitamin för vegetarianer

Multivitamin eller enstaka tabletter för att boosta specifika näringsämnen? Det är en smaksak, men för dig som bara vill ha ett piller hittar du ett bra tillskottsval här. (reklamlänk via Awin.com)

Källa: Kurera.se, Livsmedelsverket, Bildkälla: IBL

Läs också: 15 rätter som alla vegetarianer har fått genomlida 28 restauranger alla vegetarianer och veganer borde testa 14 vegetariska livsmedel som innehåller mer järn än kött 10 mest populära vegetariska rätterna i Sverige

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