1) Vitamina B12
Elige una de las siguientes opciones (1–4):- 2–5 µg dos veces al día de alimentos enriquecidos con vitamina B12 o de un suplemento (5–12)
- 10–50 µg al día de un suplemento (6,10–15)
- 2000–2500 µg cada semana de un suplemento (7,11,12,16–18)
2) Calcio
Consume por lo menos 600 mg de calcio cada día (2,19–28).Esto significa: elige por lo menos una de las siguientes opciones cada día. Son fuentes veganas ricas en calcio y con una biodisponibilidad alta que te suministrarán una “porción extra” de esta misma:
- 1 vaso de leche vegetal (por ejemplo, leche de soja) enriquecida con calcio (mira la etiqueta, si contiene 120 mg en 100 ml, igual que la leche de vaca) (3,23,28–31)
- 300 mg de calcio de otros alimentos enriquecidos (por ejemplo zumo (jugo), avena, yogur de soja,…) (23,28,30,32)
- 1 o 2 tazas de una de las siguientes verduras (cocidas):
- pak choi (Brassica rapa chinensis, con hojas oscuras)
- col rizada (col crespa, Brassica oleracea acephala sabellica; en inglés: kale)
- berza común (col forrajera, Brassica oleracea viridis; en inglés: Collard greens/Spring greens)
- grelos (Brassica rapa rapa, comunes en Galicia; en inglés: broccoli raab)
- brócoli (23,28,31)
- 2 o 3 tazas de col china (Brassica rapa pekinensis, con hojas claras; en inglés: Napa cabbage)
- 1 taza de tofu hecho con calcio (23,28–31)
- agua mineral (o agua corriente) con un contenido alto de calcio (comprobado) que te aporta por lo menos 300 mg de calcio al día (33,34)
- ½ taza de higos secos + 3 naranjas (23)
- 6 tortillas de maíz nixtamalizadas (hechas con calcio) (Ø ~15 cm) (35), (36), (37), (38), (39), (40–42)
3) Vitamina D
En verano:- 15–30 minutos de sol cada día o más tiempo varios días a la semana (sin protector/bloqueador solar; con la cara, las manos o una parte equivalente descubierta), o bien
- un suplemento (como en el invierno). No evites el sol por completo.
En invierno (“invierno de vitamina D”):
- ~25 µg (~1000 UI) de vitamina D al día de un suplemento (2,3,23,28,43–50), aunque esto no es estrictamente necesario, si tomas mucho sol durante el verano y otoño, y si vives en un lugar, donde el “invierno de vitamina D” solo dura entre dos y tres meses.
El “invierno de vitamina D”:
- Entre 35° de latitud norte y 35° de latitud sur (América Central; Santiago de Chile, Buenos Aires, toda Sudamérica excepto el sur de Chile y Argentina; las Canarias): No hay o casi no hay invierno de vitamina D (51).
- Entre 35° y 40° de latitud norte (Gibraltar, el sur de España): diciembre y enero
- Entre 40° y 50° de latitud norte (Nueva York, Madrid, el norte de España): noviembre hasta febrero
- Más de 50° de latitud norte (Londres, Bruselas, Fráncfort): octubre hasta marzo (o incluso más tiempo)
- Entre 35° y 40° de latitud sur (Valdivia, Mar del Plata): junio y julio
- Entre 40° y 50° de latitud sur (Puerto Montt, San Carlos de Bariloche): mayo hasta agosto
- Más de 50° de latitud sur (Punta Arenas, Ushuaia): abril hasta septiembre (o incluso más tiempo)
4) Yodo
Elige una de las siguientes opciones (2,3,45,52–60):- 100–200 µg al día de un suplemento
- algas como nori o wakame, varias veces por semana
- sal yodada (1 cucharadita de sal yodada contiene aprox. 40–240 µg de yodo, depende del país y la marca) (61–63). Evita un consumo excesivo de sal.)
5) Ácidos grasos omega-3
Elige una de las siguientes opciones o una combinación de ellas cada día (19,30,64–69). Las siguientes cantidades son recomendaciones para hombres veganos (doble cantidad de las recomendaciones oficiales). Un poco menos es suficiente para mujeres veganas, que por lo general comen menos calorías.- aprox. 10 nueces (20 medias, aprox. 40 g) (Juglans regia) (64)
- 1–2 cucharaditas de aceite de lino (linaza) (64)
- 2 cucharadas de semillas de lino (linaza) molidas (64,70,71)
- 1–2 cucharadas de semillas de chía (69,72–74)
- 1–2 cucharadas de aceite de cáñamo (64)
- ¼ taza de semillas de cáñamo o 1–2 cucharadas de semillas de cáñamo peladas
- 2–3 cucharadas de aceite de colza (canola) (64)
Divide entre dos las cantidades recomendadas de arriba y usa un suplemento de DHA.
- 200–300 mg DHA cada dos o tres días (cada día está bien también) (64,67–69,75–77)
6) Hierro
La solución más simple para obtener suficiente hierro es: legumbres (26,78,79).Consejos adicionales:
- El consumo de vitamina C, junto a la comida aumenta la absorción de hierro de comidas vegetales (78,80–83).
- Beber café o té con las comidas impide la absorción de hierro (80–84).
- Cocinar una salsa ácida, por ejemplo salsa de tomates, en una olla de hierro fundido (hierro colado) aumenta la cantidad de hierro en la salsa (83–86).
7) Zinc (cinc)
La solución más simplificada para obtener suficiente zinc es comer legumbres, frutos secos y semillas (2,30,87,88).8) Selenio
Elige (solamente) una de las siguientes opciones (45,89–91):- 1–2 nueces de Brasil cada día (coquitos de Brasil, castañas de Pará, Bertholletia excelsa) (92–95)
- 50–60 µg al día de un suplemento (selenometionina) (92,95–100)
9) Vitamina A
Incluye muchas verduras de color naranja, verduras verdes y frutas de color naranja en tu dieta (3,45,105).10) Proteína
Incluye en tu dieta cotidiana, alimentos ricos en proteína y ricos en el aminoácido lisina. La recomendación para obtener abundantes cantidades de proteína es casi la misma que para el hierro y el zinc: comer legumbres, cereales integrales, frutos secos y semillas (3,106–108). Come suficiente calorías.
(Estilo de vida vegano y saludable)
Disponible ahora en todos los sitios web de Amazon
(Nutrición vegana: separando la evidencia de la creencia)
Disponible ahora en todos los sitios web de Amazon
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