--- title: "Union Végétarienne Internationale (Français) - Santé et AlimentationVégétarienne - Vitamines et Minéraux - IVU - International Vegetarian Union" description: "Union Végétarienne Internationale (Français) - Santé et AlimentationVégétarienne - Vitamines et Minéraux: Extrait de The Vegetarian Printemps 1995 From the The Vegetarian Society UK Nous savons tous que le secret d'un mode de vie végétarien sain c'est une alimentation bien équilibrée, mais pour" url: "https://ivu.org/international-vegetarian-union/resources/interviews/6468-french-trans-vsuk-balance.html" date: "2026-11-06T00:22:15+00:00" language: "en-GB" --- # Union Végétarienne Internationale (Français) - Santé et AlimentationVégétarienne - Vitamines et Minéraux Extrait de *The Vegetarian* Printemps 1995 From the **[The Vegetarian Society UK](http://www.vegsoc.org/)** --- *Nous savons tous que le secret d'un mode de vie végétarien sain c'est une alimentation bien équilibrée, mais pour ceux qui voudraient être végétariens ou les nouveaux-venus au végétarisme, les points les plus obscurs sont : quels aliments contiennent quels nutriments ? et quels nutriments, précisément, sont nécessaires ? Nourrir des enfants végétariens difficiles (ou des adultes pour cette même raison) peut aussi poser des problèmes, mais heureusement il y a beaucoup de sources différentes pour chaque nutriment. Ainsi, on peut toujours trouver des alternatives. Le guide des vitamines et minéraux de Denise Rooke considère ces options.* Il n'est pas nécessaire d'absorber quotidiennement certaines vitamines ensemble, bien que si vous consommez en moyenne deux ou trois repas par jour, cela est probablement inévitable. Ce sont les vitamines liposolubles, que le corps peut stocker, incluant les vitamines A,D,E et K. Les vitamines hydrosolubles, comprenant les vitamines C et du groupe B, ne sont pas stockées aussi facilement et un apport quotidien est essentiel. Les vitamines solubles sont aussi plus susceptible d'être détruites pendant la cuisson. Afin d'obtenir le maximum nutritionnel des fruits et légumes, les cuissons à la vapeur ou au micro-onde (ndt : ce mode est sujet à caution pour une alimentation saine) sont préférables à la cuisson par ébullition. Consommer des fruits frais ou des crudités est une autre excellente alternative, de même que choisir des aliments frais au lieu des aliments préparés ou des conserves. Les besoins en énergie et nutriments pour une santé optimale varient selon les individus. Le guide, appelé RNI (Reference Nutrient Intake) estime la quantité la plus importante recommandée pour chaque nutriment nécessaire. Le RNI est donné à son maximum pour tenir compte du régime des personnes ayant des besoins nutritionnels importants. Les enfants, les personnes âgées, les femmes enceintes et allaitantes, font partie de cette catégorie. Si l'appétit n'est pas en augmentation pendant ces états, alors des aliments riches en nutriments spécifiques devraient être consommés en quantité concentrées pour assurer l'absorption des nutriments essentiels. Toutefois, se soucier des besoins nutritionnels journaliers précis est quelque peu irréaliste. Un régime sain, varié, spécialement pauvre en graisse, mais riche en fibres et aliments complets garantit non seulement que nous recevions un bon assortiment de nutriments, mais réduit également le risque de développer de l'hypertension, des maladies cardiaques, le cancer de l'intestin et des diabètes. Notre corps a aussi une façon unique de nous faire savoir si notre alimentation est inadéquate : perte/gain de poids, fatigue, problèmes de peau, etc. Il est donc très important d'écouter ce que notre corps essaie de nous dire. **Nutriments** | **Bonnes sources** | **Essentiel pour** | **Vitamine A** | Fruits et légumes jaunes, carottes, poivrons, tous les produits laitiers incluant la margarine, les légumes à feuilles vertes, les abricots secs. | vision nocturne, peau saine, croissance des os. | |---|---|---|---|---| | **Vitamine B1 (Thiamine)** | Produits supplémentés, ex: céréales petit-déjeuner, levure dietétique, légumineuses, noisettes, riz/pâtes/pain complets. | Métabolisme des hydrates de carbone en énergie. | | **Vitamine B2 (Riboflavine)** | Produits supplémentés, levure diététique, oeufs, lait, champignons. | Aide à la transformation des graisses, hydrates de carbone et protéines en énergie. | | **Vitamine B3 (Niacine)** | Produits supplémentés, levure diététique, arachides, riz brun/pâtes et pain complets . | Production d'énergie, peau saine et système nerveux | | **Vitamine B6** | Céréales du petit-déjeuner, pommes de terre, noisettes, légumineuses, avocats. | Aide à la transformation des protéines en énergie. | | **Vitamine B12** | Levure diététique, produits laitiers, produits supplémentés ex: TVP. | Formation des globules rouges, croissance et système nerveux. | | **Vitamine C** | Citron et jus de citron, cassis, la plupart des légumes vert, pommes de terre, tomates. | santé des os, dents et gencives, peau; croissance, cicatrisation et production d'énergie; résistance à l'infection. | | **Vitamine D** | Soleil sur la peau, produits supplémentés, oeufs, margarine, fromage. | santé des os et des dents et pour l'assimilationdu calcium. | | **Vitamine E** | Avocats, huiles végétales, olives, noisettes, graines de céréales, margarine, tahin (purée de sésame blanc), légumes à feuilles vert foncé. | Agit comme antioxydant. | | **Acide Folique (groupe B)** | Pain avec divers graines entières, haricots Cornille (à oeil noir), levure diététique, légumes à feuilles vertes, produits supplémentés. | Production des globules rouges et synthèse de l'ADN, important pendant la grossesse. | | - - - | | **Fer** | Pain complet, pâtes, légumineuses, fruits secs, jaune d'oeuf, dates, millet, tahin, graines de potiron, mélasse, tofu. | Transport de l'oxygène à travers le corps. | | **Calcium** | Lait, produits laitiers and lait de soja, germes de soja, pain blanc, haricots, haricots nains en conserve, tofu, tahin, légumes à feuilles vertes. | solidité des os et des dents. Important pour la coagulation du sang et la contraction des muscles. | | **Zinc** | Graines, amandes, légumineuses, tofu, lait et produits laitiers, pain complet et pâtes. | Fabrication des muscles et fonctionnement des enzymes. | | **Iode** | Algues et varech, légumes à feuilles vertes, légumes, lait et produits laitiers. | Synthèse des hormones thyroïdiennes et développement du foetus. | | **Magnésium** | Noisettes, graines, légumineuses, tofu, fromage, yaourt, pain complet et pâtes. | Fonctionnement des muscles, du système nerveux et des enzymes, participe à l'équilibre du calcium. | | **Phosphore** | lait et produits laitiers, céréales complètes comprenant pain et pâtes complets, riz brun, graines, noisettes, légumineuses, tofu. | Consolidation des os; important pour maintenir l'équilibre chimique du corps. | | **Sodium** | Sel, levure diététique, céréales, lait et produits laitiers, aliments salés. | Maintien de l'équilibre aqueux; fonctionnement des muscles et des nerfs. | | **Potassium** | Fruits et jus de fruit, pommes de terre et légumes. | Equilibre du sodium ; fonctionnement des muscles et des nerfs. | | **Chlore** | Sel, levure diététique et aliments salés. | Maintien de l'équilibre du sodium et du potassium. | | **Cuivre** | Céréales complètes, pain complet et pâtes, fruits secs, tofu, légumineuses, noisettes, graines. | Fonctionnement des nerfs et des enzymes. | | **Sélénium** | lentilles brunes et vertes, pain, noix de cajou et noix du brésil. | Fonctionnement des globules rouges. *Traduction française de Gilles Chatras* --- *Les contibutions à IVU News sont les bienvenues. Les articles et opinions publiés ne reflètent pas nécessairement celles de l'éditeur ni la politique de l' "International Vegetarian Union".* --- *Tous ce qui se trouve sur ce site est copyright © International Vegetarian Union, sauf avis contraire mentionné*... \| Livres \| Contacter IVU \| [FAQ](https://ivu.org/international-vegetarian-union/resources/interviews/6431-faq-index.html) \| [Histoire](https://ivu.org/history-of-ivu.html) \| [Membres](https://ivu.org/international-vegetarian-union/resources/interviews/6447-french-members-index.html) \| [Actu](https://ivu.org/history-of-ivu/hv-general-news-online-index.html) \| [Célèbres](https://ivu.org/hv-language-archives-group/hv-language-archives-french-people-index.html) \| [Phrases](https://ivu.org/international-vegetarian-union/resources/interviews/6190-french-phrases-index.html) \| Recettes \| [Religion](https://ivu.org/international-vegetarian-union/resources/interviews/6276-religion-index.html) \| [Science](https://ivu.org/international-vegetarian-union/resources/interviews/6210-science-index.html) \| Jeunes \| Chercher \| ![IVU Index](https://ivu.org/images/legacy/history/pics/ivu4.gif) Maintenu par [](http://www.vegetarisme.fr/) Le site français du [végétarisme et des végétariens](http://www.vegetarisme.fr/) 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: 975 ### Vegan Recipes - [![VEGAN MANGO FRESH SPRING ROLLS WITH PINEAPPLE SAUCE](https://ivu.org/media/zoo/images/th10%20289_bf4d7dce73de5c555c1a7d9bb416fe5e.jpg "VEGAN MANGO FRESH SPRING ROLLS WITH PINEAPPLE SAUCE")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-mango-fresh-spring-rolls-with-pineapple-sauce.html "VEGAN MANGO FRESH SPRING ROLLS WITH PINEAPPLE SAUCE") #### [VEGAN MANGO FRESH SPRING ROLLS WITH PINEAPPLE SAUCE](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-mango-fresh-spring-rolls-with-pineapple-sauce.html "VEGAN MANGO FRESH SPRING ROLLS WITH PINEAPPLE SAUCE") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [salads](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/salads.html) - 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[ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4052 downloads ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ![](https://ivu.org/images/banners/booklet2.jpg)### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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