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Vegetarian and vegan diets often lack iodine and other essential nutrients

Vegetarian and vegan diets often lack iodine and other essential nutrientsThere is a trending global shift towards vegetarian or vegan diets. However, these diets come with a risk of lacking essential nutrients that are primarily found in animal food sources. According to a large meta-analysis of Western diets, one of them is iodine. Iodine deficiency is a worldwide problem and has serious consequences because of iodine’s vital role in the thyroid function, energy production, estrogen balance, fertility, and healthy pregnancy outcome.

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Overview of vitamins, minerals, and essential fatty acids

 

Overview of vitamins, minerals, and essential fatty acids

Vitamins, minerals, omega-3 and omega-6 fatty acids, and Q10 are nutrients that we need in certain quantities in order to support vital body functions.
Nutritional supplements containing vitamins and minerals must be labeled in accordance with the reference values.

This overview serves as general information about the different vitamins, minerals, and essential fatty acids and how they work.

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THE VITAMIN AND MINERAL GUIDE

the Vitamin and Mineral Guide

Fats for better or for worse

Fats for better or for worseFats or lipids constitute an important source of energy that is especially useful for the muscles and the heart. They also help stabilize your blood sugar levels. The different fats have many other functions such as supporting cellular construction and the hormone system, immune system, and nervous system. The essential omega-3 and omega-6 fatty acids, which we get from our diet, have a particularly important role.

Modern diets, unfortunately, contain too much omega-6 and/or too little omega-3, which may lead to an array of health issues – including weight problems.

Saturated Mono-unsaturated omega-9 Poly-unsaturated omega-6 Other poly-unsaturated omega-3

With cholesterol:
Meat, eggs, dairy products

Without cholesterol:
Coconut and palm oil

Especially olive oil

Rapeseed oil

Avocado, almonds, sesame, peanuts

Most plant oils from e.g.
Safflower, sunflower, grape seeds,
corn and margarine.
Industrial food and junk food

Nuts, kernels, seeds.

Mainly oily fish and cod liver oil – in the form of EPA/DHA, which the body can easily utilize.

Linseeds contain ALA (alpha-linolenic acid), which many people have trouble with utilizing.

Cholesterol is necessary for all cell membranes, sex
hormones and for the synthesis of vitamin D and Q10.

The body produces most of its
own cholesterol.

Omega-9 fatty acids are particularly vital
for your cardiovascular system.

The body is able to synthesize omega-9

Essential, must be provided through the diet.

Promotes inflammation, cramps, and the risk of atherosclerosis

Many people consume too much
(and inferior sources of poor quality)

Essential, must be provided through the diet

Counteract inflammation, cramps, and the risk of atherosclerosis.

Many people don’t get enough

Don’t be afraid of fat or cholesterol – but avoid the inferior sources

  • Eat proper amounts of the good sources from of fat and cholesterol from oily fish, shellfish, lean meat, eggs, avocado, butter, nuts, kernels, seeds, and unspoiled plant oils from olive, rapeseed, and coconut. You may even want to take a fish oil supplement.
  • Avoid heavily heated fats, especially from charred meat, deep-fried and/or breaded foods.
  • Avoid refined fats and trans-fatty acids from e.g. margarine, cakes, cookies, French fries, coffee creamers, and microwave popcorn. These fats are often referred to as hydrogenated fats.

You should do anything you can to avoid trans-fatty acids

  • Trans-fatty acids are formed by extreme heating and industrial processing of vegetable oils.
  • The body is unable to utilize trans-fatty acids, and they cause cell membranes to leak, thereby enabling toxins to enter the cells.
  • This increases your risk of cardiovascular disease, poor insulin regulation, overweight, inflammation etc.

Which oils are the most suited for frying, cooking and heating?

Generally, the more unsaturated oil is, the more vulnerable it becomes to heat, oxygen, and light.
It is therefore best to fry your food in mono-unsaturated or saturated oils such as e.g. virgin olive oil, coconut oil, or butter.

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