1) Vitamina B12
Scegliere una delle seguenti opzioni (1–4):
- 2–5 µg due
volte al giorno (da cibi arricchiti con vitamina B12 o un integratore) (5–12)
- 10–25 µg al giorno da un integratore (6,10–15)
- 10–25 µg al giorno da un integratore (6,10–15)
- 2000–2500 µg a settimana da un integratore (7,11,12,16–18)
2) Calcio
Consiglio di assumere
almeno 600 mg di calcio al giorno (2,19–28).
Si può facilmente fare consumando una “porzione extra” di calcio di circa
300 mg al giorno aggiunto agli altri alimenti.
Raccomando di
scegliere almeno una delle seguenti opzioni quotidiane. Sono ricche fonti
vegane di calcio e con una biodisponibilità elevata che ne fornirà una
“porzione extra”:
- 1 tazza di latte
vegetale (come il latte di soia) arricchito con calcio (controlla l’etichetta
se contiene 120 mg in 100 ml, come il latte di mucca) (3,23,28–31)
- 300 mg di
calcio da altri cibi arricchiti (ad esempio succo di frutta, avena, yogurt di
soia) (23,28,30,32)
- 1 o 2 tazze di uno
delle seguenti verdure (cotte):
- pak choi (Brassica
rapa chinensis, con foglie scure)
- cavolo nero (Brassica
oleracea acephala sabellica)
- cime di rapa/rapini/broccoletti (Brassica rapa rapa)
- broccoli (23,28,31)
- 2 o 3 tazze di
cavolo cinese (Brassica rapa pekinensis)
- 1 tazza di tofu
fatto cagliare con solfato di calcio (23,28–31)
- acqua minerale (o
acqua del rubinetto), con un alto contenuto di calcio (testato) che fornisca
almeno 300 mg di calcio al giorno (33,34)
- 6 fichi secchi
(circa ½ tazza o 100 g) + 3 arance (23)
3) Vitamina D
In estate:
- 15–30 minuti di
esposizione al sole ogni giorno oppure esposizione più lunga ripartita in
diversi giorni alla settimana (senza crema solare, con il volto, le mani o una
parte equivalente nuda) o
- un integratore
(come in inverno)
In inverno (“inverno
della vitamina D”):
- ~25 µg (~1000 UI)
di vitamina D al giorno di un integratore (2,3,23,28,35–42),
anche se questo non è strettamente necessario nel caso ci si esponga molto al
sole durante l’estate e l’autunno, e se si viva in un luogo dove l’ “inverno
della vitamina D” dura solo due o tre mesi.
L’ “inverno della
vitamina D”:
- Tra 35° di
latitudine nord (Nordafrica) e 35° di latitudine sud: nessuno o quasi inverno
della vitamina D (43)
- Tra il 35° e il 40°
di latitudine nord (Sicilia, Cosenza, Cagliari) o sud: dicembre e gennaio
- Tra il 40° e il 50°
di latitudine nord (la maggior parte di Italia, Svizzera) o sud: novembre a
febbraio
- Più di 50° di
latitudine nord (Londra) o inferiore a 50° di latitudine sud: ottobre a marzo
(o anche di più)
4) Iodio
Scegliere una delle
seguenti opzioni (2,3,37,44–52):
- 100–200 µg al
giorno da un integratore
- alghe come nori o
wakame, più volte alla settimana
- sale iodato (1
cucchiaino di sale iodato contiene circa 40–240 µg di iodio, a seconda del
paese e della marca.) (53–55)
5) Acidi grassi omega-3
Scegliere una delle
seguenti opzioni o una combinazione tutti i giorni (19,30,56–61).
Le seguenti quantità sono consigliate per gli uomini, i quali di solito
consumano più calorie. Per le donne saranno sufficienti quantità leggermente
minori.
- 10 noci (20 metà,
~40 g) (Juglans regia) (56)
- 1–2 cucchiaini di
olio di lino (56)
- 2 cucchiai di semi
di lino macinati (56,62,63)
- 1–2 cucchiai di
semi di chia (61,64–66)
- 1–2 cucchiai di
olio di canapa (56)
- ¼ di tazza di semi
di canapa o 1–2 cucchiai di semi di canapa pelati
- 2–3 cucchiai di
olio di colza (56)
Opzionalmente:
Dimezzare le quantità
consigliate sopra e utilizzare un integratore di DHA (docosahexaenoic acid).
- 200–300 mg di DHA ogni
due o tre giorni (va bene anche ogni giorno) (56,59–61,67–69)
6)
Ferro
Il metodo più
semplice per ottenere abbastanza ferro è il consumo di legumi (26,70,71).
Ulteriori
suggerimenti:
- L’assunzione di
vitamina C insieme al cibo aumenta l’assorbimento del ferro da alimenti
vegetali (70,72–75).
- Bere caffè o tè con
i pasti ne impedisce invece l’assorbimento (72–76).
- Cucinare una salsa
acida, come ad esempio la salsa di pomodoro, in una pentola di ghisa aumenta la
quantità di ferro nella salsa stessa (75–78).
7) Zinco
Il modo più semplice
per assumere abbastanza zinco consiste nel consumare legumi, frutta secca a
guscio e semi (2,30,79,80).
8) Selenio
Scegliere una delle
seguenti opzioni (37,81–83):
- 1–2 noci del
Brasile al giorno (84–87)
- 50–60 µg al giorno
di un integratore (selenometionina) (84,87–92)
- Per i vegani che
vivono in Canada, Stati Uniti d'America (Surai2006) e Venezuela i cereali e
altri alimenti vegetali offrono molto selenio, senza dover mangiare noci del Brasile
(93–96).
9) Vitamina A
Includere molte
verdure di colore arancione o verde e frutta di colore arancione nella vostra
dieta (3,37,97).
10) Proteine
Includere nella dieta
quotidiana alimenti ricchi di proteine e lisina. Ciò che viene raccomandato per
assumere grandi quantità di proteine non diverge molto da ciò che si consiglia
per ferro e zinco: mangiare legumi, cereali integrali, frutta secca a guscio e semi (3,98–100). Consumare
abbastanza calorie.
(Stile di vita sano e vegano)
Disponible ora su Amazon
(Nutrizione vegana: separando l'evidenza dalla credenza)
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