9 Nutrients to Boost If You Don’t Consume Gluten
9 Nutrients to Boost If You Don't Consume Gluten
Following a gluten-free diet can have significant health benefits, especially for people with celiac disease or non-celiac gluten sensitivity.
However, it is important to be aware that excluding gluten from the diet can lead to deficiencies of certain vitamins and minerals, as processed gluten-free foods are generally not fortified with additional nutrients.
So what can you do about it?
One option is to take supplements, especially if you are deficient in certain nutrients.
This can be an effective way to ensure a healthy diet.
Plus, you can maximize your nutrient intake through the foods you eat.
Here is a helpful guide to help you select foods rich in vitamins and minerals that your diet may be lacking.
However, it is important to note that this guide may not completely eliminate the need for supplementation.
Below are nine nutrients you can boost if you don't consume gluten.
1) Vitamin B6:
You need vitamin B6 to help fight infection, maintain proper nervous system function, and facilitate the transport of oxygen throughout the body.
Also, vitamin B6 is important for regulating blood sugar levels.
Unfortunately, studies have shown that many people with celiac disease who follow a gluten-free diet have low levels of vitamin B6.
To ensure you get a boost of this vital nutrient, there are a number of healthy foods you can include in your diet.
Start with chickpeas, also known as garbanzo beans.
Just one cup of chickpeas can provide more than half of the required daily amount of vitamin B6.
You can prepare chickpeas as a salad or consume them in the form of hummus, accompanied by gluten-free cookies, which are a great option.
Bananas are also a good source of vitamin B6, providing about 20% of your daily requirement.
Additionally, you can get significant amounts of vitamin B6 from foods like tuna, salmon, chicken breast and turkey.
Include these foods in your meals to increase your intake of vitamin B6 in the absence of gluten.
2) Folacina:
Folate, also known as folic acid, is an essential B vitamin.
You are probably already aware of the role of folic acid in preventing birth defects, such as malformation of the brain and spine in babies during pregnancy.
However, everyone needs adequate amounts of folic acid to help the body make new cells.
Many conventional gluten-containing foods are fortified with extra folic acid, primarily to prevent birth defects.
Therefore, if you are gluten-free, it is important to be especially careful to ensure you are getting enough folic acid, as you will not be consuming the same amount as most people.
To increase your folic acid levels, bet on green foods such as spinach, asparagus and Brussels sprouts, which are rich in this nutrient.
Furthermore, peanuts and black peas are also good sources of folic acid. Be sure to include these foods in your diet to meet your folic acid needs in the absence of gluten.
3) Vitamin D:
Known as "the sunshine vitamin," vitamin D is produced by the skin when exposed to sunlight. Also, it can be found in dairy products and cereals.
However, if you don't consume gluten (especially if you also don't consume dairy), you may be at risk of not getting enough of this vitamin.
Studies have shown that people with celiac disease are more likely to be vitamin D deficient.
Unfortunately, few foods contain significant amounts of vitamin D naturally, except cold-water fish such as swordfish and sockeye salmon, which are rich in this nutrient.
One egg yolk contains about 10% of the daily recommended amount of vitamin D.
If you consume dairy products, you can look for products fortified with vitamin D, such as milks and yogurts (make sure the yogurt is gluten-free).
Some brands of orange juice are also fortified with vitamin D (again, make sure the juice is gluten-free).
However, the best source of vitamin D is still controlled exposure to the sun.
If you are not getting adequate sun exposure and are unable to get enough vitamin D through your diet, you may need to consider vitamin D supplementation.
Consult a healthcare professional to determine the appropriate vitamin D supplement dose for you.
4) Calcium:
Like vitamin D, calcium is found in dairy products.
However, if you are lactose intolerant or sensitive to these foods, you will need to find dairy substitutes.
This is especially relevant for people with celiac disease, as studies have shown that they don't get the recommended levels of calcium in their diets.
While there is no evidence that a gluten-free diet causes calcium deficiency, it is important to increase your intake of this mineral, as calcium plays a crucial role in building strong bones and osteoporosis is a significant risk for celiacs.
If you consume dairy products, there are several high-calcium options available.
If you avoid dairy and gluten, look for alternatives like tofu or canned fish with bones.
Also, some orange juice brands offer calcium-fortified products (again, be sure to only choose gluten-free juices).
It's important to remember that calcium can also be obtained from non-dairy sources such as dark green leafy vegetables, almonds, chia seeds and beans.
Consider including these foods in your diet to ensure adequate calcium intake.
If necessary, consult a healthcare professional for personalized advice on calcium supplementation.
5) Iron:
Anemia, caused by iron deficiency, is a common symptom of celiac disease.
Studies show that anemic people may have more severe damage to their small intestines compared to those whose primary symptoms of celiac disease are diarrhea.
For people with celiac disease, it is important to be careful to get enough iron through diet or supplements.
Even those who are not celiac but follow a gluten-free diet need to be cautious as many people who consume gluten in their conventional diets get enough iron from cereals and other products.
Beef and turkey are rich sources of iron. Oysters are also a good source, and tuna contains some iron.
If you follow a gluten-free vegetarian diet, you can get iron from sources like soy and vegetables.
One cup of soybeans contains half the daily recommended amount of iron.
Be sure to find safe sources of gluten-free soy and beans.
5) Iron:
B12 vitamin:
Vitamin B12 is essential for keeping blood and nerve cells healthy and preventing fatigue.
Research shows that people with celiac disease often don't get enough vitamin B12 in their diets.
One reason for the low intake may be that many breakfast cereals contain 100% of the daily recommended amount of vitamin B12, and people who avoid gluten need to avoid many of these cereals.
Fortunately, there are many gluten-free cereals available on the market, some of which are fortified with additional vitamins and minerals.
Meat, fish and dairy products are the best sources of vitamin B12, which explains why vegetarians and vegans are often deficient in this nutrient.
Consuming 114 grams or more of salmon or trout will provide 100% of the daily vitamin B12 recommendation. 170 grams of beef will provide half of the recommended daily amount.
7, 8, 9) Thiamine, Riboflavin and Niacin:
Thiamine
Thiamine, riboflavin and niacin are all B vitamins and play an important role in converting food into energy.
As with vitamin B12, studies show that people who follow a gluten-free diet often don't get adequate amounts of these vitamins.
High quality thiamine supplements can be found online.
Riboflavin
To get riboflavin, it's important to include dairy products in your diet, such as a glass of milk and a glass of yogurt every day.
Meat is a good source of riboflavin, as are almonds and soybeans.
Quality riboflavin supplements can be purchased online.
niacin
To obtain niacin, in addition to types of meat, poultry, fish and dairy products, there are other options for those who follow a vegetarian or vegan diet.
Portobello mushrooms, pumpkin seeds, peanuts and beans are sources of niacin that can meet your daily needs.
If needed, you can also find niacin supplements at online stores.
I am Barbara Antunes, the creator of this blog. I am passionate about providing tips for healthy eating and strategies for a balanced life. I have dedicated my time and knowledge to share valuable information about proper nutrition and promoting a healthy lifestyle. My journey has been a constant quest for knowledge in the field of nutrition, and I am excited to share these findings with you. I believe that nutrition plays a fundamental role in promoting well-being and achieving a balanced life. My approach is based on practical tips and guidance to help readers make conscious choices about their diet. With love and dedication, I strive to bring relevant information about nutrition and healthy eating. Through this blog, I hope to provide helpful insights, practical tips, and guidance to help you achieve a healthier life. Join me on this journey of care and love for nutrition, where we will explore the benefits of a balanced diet and strive for a fulfilling and healthy life. I am eager to share my knowledge with you!