--- title: "Preguntas Vegetarianas Más Frecuentes - Nutrición 3 - Otras Vitaminas y Minerales - IVU - International Vegetarian Union" description: "Preguntas Vegetarianas Más Frecuentes - Nutrición 3 - Otras Vitaminas y Minerales: Unión Vegetariana Internacional (IVU) Preguntas Más Frecuentes : Nutrición 3 - Otras Vitaminas y Minerales ¿Qué hay de la vitamina A? El cuerpo no necesita vitamina A" url: "https://ivu.org/international-vegetarian-union/resources/interviews/5853-spanish-faq-vitamins-minerals.html" date: "2026-11-06T00:21:13+00:00" language: "en-GB" --- # Preguntas Vegetarianas Más Frecuentes - Nutrición 3 - Otras Vitaminas y Minerales **Unión Vegetariana Internacional (IVU)** | ![IVU logo](https://ivu.org/images/legacy/history/members/pics/ivu-con4.gif) | | |---|---| | | | | **Preguntas Más Frecuentes : Nutrición 3 - Otras Vitaminas y Minerales** | **¿Qué hay de la vitamina A?**El cuerpo no necesita vitamina A preformada, ya que puede sintetizarse de la ingesta de caroteno (también llamado provitamina A). El consumo excesivo de vitamina A preformada puede ser peligroso. Algunas buenas fuentes de caroteno son: vegetales de hoja verde, frutas y verduras amarillas. **¿Qué hay de la vitamina D?** El cuerpo no necesita vitamina D preformada, ya que puede sintetizarse de la exposición al sol del dehidrocolesterol presente en nuestra piel. La vitamina D sintetizada de esta manera dura muchos meses en el cuerpo, de manera tal que se puede "completar" nuestro nivel de vitamina D durante el verano y que nos dure para el invierno. El consumo excesivo de vitamina D preformada puede ser peligroso. La vitamina D que se encuentra en la leche de vaca es agregada artificialmente. En el Reino Unido, la margarina es fortificada con vitamina D por ley, y algunas leches de soja también están fortificadas. **¿Qué hay del calcio?** Las verduras de hoja verde como la col rizada son tan buenas o mejores fuentes de calcio que la leche. Otras fuentes incluyen: pan blanco/integral, Taco Shells, avena, porotos de soja, tofu, almendras, nueces de Brasil, pistachos, semillas de girasol, semillas de sésamo, semillas de lino, algarroba, zanahorias, repollo, ajo, perejil, espirulina, cebollita de verdeo, algas, coliflor, ocra, cazabe, higos, papaya, ruibarbo, melaza... El Consejo Nacional de Investigaciones (que fijo los valores DDR en primer lugar), reconoce que hay personas que han podido mantener en equilibrio el calcio ingiriendo sólo 200 - 400 gm/día. Ellos recomendaron 800 mg/día a causa de la dieta excesivamente ALTA EN PROTEíNAS de la mayoría de los americanos (ver DDR, Dosis Diaria Recomendada, 9ª Edición, 1980, p. 120-29) **Más información sobre el Calcio:** - [Calcium](http://www.vegsoc.org/info/calcium.html) (VegSocUK) *Más información sobre Nutrición en general:*- [Salud y Nutrición](https://ivu.org/international-vegetarian-union/resources/interviews/6201-science-articles-health.html) *- del Indice de Artículos* [**Indice del FAQ**](https://ivu.org/international-vegetarian-union/resources/interviews/5845-spanish-faq-index.html) | **¿Debería preocuparme por el hierro en una dieta vegetariana / vegana?** Citamos el Vegetarian Times (Agosto 1992, p. 60): "La deficiencia de hierro, a diferencia de la deficiencia de proteínas, puede ser un problema real, pero la carne no es la respuesta. La Asociación Dietética Americana dijo en 1988 que los vegetarianos no presentan una mayor incidencia en la deficiencia de hierro que los no-vegetarianos. Si está preocupado porque su ingesta de hierro pueda ser deficiente, evite comer alimentos ricos en hierro junto con sustancias que inhiben la absorción de hierro: fitatos (se encuentran en los cereales con salvado integral y en cereales que no han sido molidos), polifenoles (como los taninos del té) y calcio. Debería comer alimentos ricos en hierro junto con alimentos que contienen vitamina C, que ayuda a la absorción. Algunas buenas fuentes de hierro son los higos secos y ciruelas secas, las verduras de hojas verdes oscuras, legumbres, algunos granos integrales como quinoa y mijo, melazas oscuras, frutos secos y levadura nutricional. Los alimentos ácidos cocidos en sartenes de hierro también son una buena fuente de este mineral." **¿Cuánto debo esperar para tomar té después de haber consumido alimentos ricos en hierro?** *de un miembro de [ivu-sci](https://ivu.org/international-vegetarian-union/resources/interviews/6210-science-index.html):* Recuerdo una conferencia hace algunos años en la cual el expositor (un experto en nutrición de la Universidad de Oxford Brookes) recomendaba a los vegetarianos que evitaran tomar té una hora antes o después de una comida. Cuán estricto uno debe ser con esto, depende claramente de otros factores como la intensidad del té y el total de la ingesta de hierro no-hemo. (El hierro no-hemo es la clase de hierro disponible para los veg\*anos, la otra clase es hierro hemo, que sólo se encuentra en la carne y en el pescado.) La vitamina C mejora la absorción de hierro no-hemo, mientras que los fitatos y los polifenoles (incluyendo los taninos que se encuentran en el té y otras bebidas como el café y el vino tinto) son grandes inhibidores de la absorción del hierro no-hemo. Por esto, el hierro absorbido de una comida que contenga hierro no-hemo puede ser duplicado si se lo toma con un vaso de jugo de naranja, o reducido a un tercio si se lo toma con té. *Referencia:* Capítulo 9 (Hierro) de Essentials of Human Nutrition Jim Mann & A Stewart Truswell (eds) Oxford University Press, 1998. **¿Existe algún suplemento que pueda tomar para aumentar la cantidad de hierro en mi cuerpo?** *desde el Reino Unido:* La "Multivitaminas con Hierro" de la marca Superdrugs es realmente buena. No solo provee el 100% de la DDR de hierro, sino que también brinda vitaminas A, D, E, C, B1, B2, B6, B12, Niacina, Ácido Fólico, Biotina y ácido Pantoténico. Sólo cuesta £3.00 y contiene 120 tabletas que se toman una por día. **¿Qué vegetales son ricos en hierro?** *de miembros de [ivu-sci](https://ivu.org/international-vegetarian-union/resources/interviews/6210-science-index.html)::* Las frutas secas, los cereales integrales (incluyendo el pan integral), los frutos secos, las hortalizas de hojas verdes, las semillas y las legumbres (garbanzos, alubias cocidas, lentejas, etc.) son fuentes ricas en hierro. Estos alimentos son ingeridos, generalmente, en cantidades razonables por lo que pueden proveer una buena proporción de los requerimientos diarios de hierro. Otras fuentes relevantes son: el perejil, berro, algas comestibles y melazas negras, aunque ninguna de estas fuentes suelen ser consumidas en grandes cantidades. El hierro se absorbe menos de alimentos vegetales que de la carne, por estar en forma no-hemo, pero su absorción se mejora por la presencia de vitamina C, ácido cítric y ácido málico. Buenas fuentes de vitamina C son las hortalizas de hojas verdes (incluyendo la coliflor), los cítricos, mangos, tomates y papas. Los cítricos también son una fuente de ácido cítrico, mientras que el ácido málico se encuentra en manzanas, ciruelas y zapallos (calabazas), entre otros alimentos. Tanto los fitatos (como los que hay en los frutos secos, cereales y semillas) como los taninos (del té) pueden reducir la absorción de hierro. Generalmente, a causa del alto consumo de alimentos ricos en hierro en dietas veganas balanceadas, estos dos factores negativos no suelen ser un problema pero una deficiencia de hierro puede aparecer como consecuencia de menstruaciones abundantes. El libro Vegan Nutrition (Gill Langley, The Vegan Society, 1995) lista "frutas secas, cereales integrales (incluyendo pan integral), frutos secos, hortalizas de hojas verdes, semillas y legumbres" como alimentos vegetales ricos en hierro. La absorción de hierro es mejorada por la presencia de vitamina C en la misma comida (abundante en frutas y verduras), pero puede ser reducida por los taninos (del té) y los fitatos (de frutos secos, cereales y semillas). El uso de baterías de cocina de hierro también puede aumentar la ingesta de hierro. **Más información sobre el Hierro:** - [Iron](http://www.vegsoc.org/info/iron.html) (VegSocUK) | Traducido por Melisa P. Goodwyn - This email address is being protected from spambots. You need JavaScript enabled to view it. ![](https://ivu.org/images/legacy/history/spanish/mant.jpg) A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 638 ### Vegan Recipes - [![Moroccan Vegetable Stew 2](https://ivu.org/media/zoo/images/moroccan-vegetable-stew-1775426955_87042e4202e72c12a83c633f5049f0b5.jpg "Moroccan Vegetable Stew 2")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/moroccan-vegetable-stew-2.html "Moroccan Vegetable Stew 2") #### [Moroccan Vegetable Stew 2](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/moroccan-vegetable-stew-2.html "Moroccan Vegetable Stew 2") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) [Morocco](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/morocco.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) - 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Otras Vitaminas y Minerales ¿Qué hay de la vitamina A? 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