REDUCE Bad Tatzmannsdorf / Nutrients for a vegan diet

Tips for a purely plant-based diet

Vegan cuisine plays an important role at REDUCE Gesundheitsresort Bad Tatzmannsdorf and is appreciated by more and more people. Both during a wellness vacation, as well as during a cure stay, are offered beside classical courts, also vegan alternatives.

In a statistical comparison, vegan or vegetarian people perform better with regard to the supply of minerals, vitamins, secondary plant compounds and fiber. Nevertheless, special attention should be paid to some nutrients, especially for children and pregnant or breastfeeding persons.

What nutrients should you pay special attention to in a vegan diet?

A vitamin D deficiency is relatively common among us Central Europeans, irrespective of the diet, since an optimal coverage of requirements is only possible through sufficient exposure of the skin to sunlight. In the winter months, supplementation of vitamin D is therefore generally recommended.

Vitamin B12 is produced exclusively by microorganisms and is therefore virtually absent in plant foods. A deficiency can lead to irreversible damage, which is why supplementation is absolutely necessary for vegans. Is supplementation of vitamin B12 unhealthy? No. The decisive factor is that sufficient vitamin B12 is supplied. Whether this is done via a dietary supplement or animal foods makes no difference to the body.

Calciumtogether with vitamin D is an important mineral for our bone metabolism. The requirement can be covered by poppy seeds, tofu, legumes, sesame seeds, hazelnuts, almonds, kale and amaranth, as well as calcium-enriched vegetable drinks.

The mineral iron is found in legumes, oilseeds and nuts, in whole cereal grains and green leafy vegetables. Optimal iron supply can be achieved by sophisticated food combinations or by adding products containing vitamin C, such as fresh herbs, peppers or citrus fruits.

For an adequate omega-3 fatty acid intake, our main options are ground flaxseeds (unground, the fatty acids cannot be absorbed well), walnuts, linseed oil, walnut oil, hemp oil/seeds, chia seeds and microalgae.

In general, gentle preparation methods, sprouting, soaking and light-protected storage help to increase the bioavailability of minerals and vitamins and thus prevent micronutrient deficiencies.

Iodine and selenium: Seaweeds are rich in iodine and Brazil nuts are rich in selenium. However, they show high fluctuation ranges in the iodine and selenium content. To be on the safe side, it is recommended to take a sensibly dosed dietary supplement with iodine and selenium.