--- title: "Equilibrar su alimentación - IVU - International Vegetarian Union" description: "Equilibrar su alimentación: Equilibrar su alimentación Extraido de The Vegetarian , Primavera 1995 De The Vegetarian Society UK Todos sabemos que el secreto de un estilo de vida vegetariano saludable es la alimentación bien equilibrada, pero para los que quisieran ser vegetarianos o" url: "https://ivu.org/international-vegetarian-union/resources/interviews/6735-spanish-trans-vsuk-balance.html" date: "2026-11-06T00:13:13+00:00" language: "en-GB" --- # Equilibrar su alimentación ![Equilibrar su alimentación](https://ivu.org/images/legacy/history/banners/spanish-trans-vsuk-balance.png) | **Equilibrar su alimentación** Extraido de *The Vegetarian*, Primavera 1995 De **[The Vegetarian Society UK](http://www.vegsoc.org/)** *Todos sabemos que el secreto de un estilo de vida vegetariano saludable es la alimentación bien equilibrada, pero para los que quisieran ser vegetarianos o los recién llegados al vegetarianismo, los aspectos más confusos son: ¿qué alimentos contienen cierto nutriente? ¿Y qué nutrientes, precisamente, son necesarios? Alimentar a los bebés vegetarianos difíciles (o a los adultos por esta misma razón) puede causar problemas, pero afortunadamente hay muchas fuentes dietéticas diferentes para cada nutriente. Por lo tanto, uno siempre puede encontrar alternativas. La guía de vitaminas y minerales de Denise Rooke considera esas opciones.* No es necesario absorber diariamente ciertas vitaminas específicas juntas, aunque si Ud. consume por término medio dos o tres comidas al día, esto es probablemente inevitable. Son las vitaminas liposolubles que el cuerpo puede acumular, comprenden las vitaminas A, D, E y K. Las vitaminas hidrosolubles, que incluyen la vitamina C y las del grupo B, no son acumuladas tan fácilmente y un consumo diario es esencial. Las vitaminas solubles son también más susceptibles a la destrucción por la cocción. Para obtener la máxima nutrición de las frutas y verduras, la cocina al vapor o al microondas (nota: hay que tener cuidado con este modo de cocinar) son preferibles a la ebullición. El consumir las frutas frescas o crudas es otra alternativa excelente, tanto como escoger alimentos frescos en vez de alimentos preparados o conservas. Las necesidades de energía y de nutrientes para una salud óptima varían según el individuo. La guía, llamado RNI (Reference Nutrient Intake) estima la cantidad más importante recomendada para cada nutriente necesario. El RNI se usa a su máximo para tener en cuenta a las personas con necesidades nutritivas especiales. Los niños, los ancianos, las mujeres encintas y que amamantan, todos forman parte de esta categoría. Si el apetito no aumenta durante estas etapas, entonces los alimentos ricos en nutrientes específicos deben consumirse en cantidades concentradas para asegurar la absorción de nutrientes esenciales. En cambio, preocuparse de las precisas necesidades nutritivas cotidianas es un poco irrazonable. Una dieta sana, variada, especialmente baja en grasas pero alta en fibra y alimentos integrales garantiza no sólo que se reciba una buena variedad de nutrientes, sino que también reduce a su vez el riesgo de desarrollar hipertensión, enfermedades cardíacas, cáncer de intestino y diabetes. Nuestros cuerpos tienen una manera única de hacernos saber si nos faltan los nutrientes: reducción/aumento de peso, fatiga, problemas de la piel, etcétera. Así que es muy importante prestar atención a lo que nos tratan de decir nuestros cuerpos. **Nutrientes** | **Buenas fuentes** | **Esencial para** | **Vitamina A** | Frutas y verduras amarillas, zanahorias, pimientos, todos los productos lácteos incluyendo la margarina, las hortalizas de hojas verdes, y los albaricoques secos | Visión nocturna, piel sana, desarrollo de los huesos | |---|---|---|---|---|---| | **Vitamina B1 (Tiamina)** | Productos suplementarios, ej: cereales de desayuno, levadura dietética, legumbres, castañas, arroz/pastas/panes integrales | Metabolismo de carbohidratos a energía. | | **Vitamina B2 (Riboflavina)** | Productos suplementarios, levadura dietética, huevos, leche, champiñones | Ayuda a la transformación de las grasas, carbohidratos y proteínas a energía | | **Vitamina B3 (Niacina)** | Productos suplementarios, levadura dietética, maníes, arroz integral/pastas y panes integrales | Producción de energía, piel sana y el sistema nervioso | | **Vitamina B6** | Cereales de desayuno, manzanas, nueces, legumbres, aguacates | Ayuda a la transformación de las proteínas a energía | | **Vitamina B12** | Levadura dietética, productos lácteos, productos suplementarios ej: TVP | Formación de los glóbulos rojos, crecimiento y sistema nervioso | | **Vitamina C** | Limones y limonada, la mayoría de las hortalizas verdes, manzanas y tomates | Salud de los huesos, los dientes y las encías, piel; crecimiento, cicatrización y producción de energía; resistencia a la infección | | **Vitamina D** | Sol sobre la piel, productos suplementarios, huevos, margarina y queso | Salud de los huesos y los dientes y para la asimilación del calcio | | **Vitamina E** | Aguacates, aceites vegetales, olivas, castañas, granos de cereales, margarina, tahín (puré de sésamo blanco), hortalizas con hojas verde oscuro | Actúa como antioxidante | | **Acido Fólico (grupo B)** | Pan con diversos cereales integrales, judías estilo "blackeye", levadura dietética, hortalizas con hojas verdes, productos suplementarios | Producción de glóbulos rojos, y síntesis del ADN, importante durante el embarazo | | - - - | | **Hierro** | Pan integral, pasta, legumbres, frutas secas, yema del huevo, dátiles, mijo, tahín, semillas de calabaza, melaza, tofú | Transporte del oxígeno a través del cuerpo | | **Calcio** | Leche, productos lácteos y leche de soja, germinados de soja, pan blanco, legumbres, tofú, tahín, hortalizas con hojas verdes | Solidez de los huesos y los dientes; importante para la coagulación de la sangre y la contracción de los músculos | | **Zinc** | cereales, almendras, legumbres, tofú, leche y productos lácteos, pan integral, y pastas | Fabricación de los músculos y funcionamiento de enzimas | | **Yodo** | Algas marinas, hortalizas con hojas verdes, legumbres, leche y productos lácteos | Síntesis de hormonas de la tiroides y desarrollo del feto | | **Magnesio** | Avellanas, legumbres, tofú, queso, yogur, pan integral y pastas | Funcionamiento de músculos, del sistema nervioso y de los enzimas, ayuda con el equilibrio del calcio | | **Fósforo** | Leche y productos lácteos, cereales integrales, incluyendo el pan y pastas integrales, arroz integral, cereales, avellanas, legumbres y tofú | Consolidación de los huesos; importante para mantener el equilibrio químico del cuerpo | | **Sodio** | Sal, levadura dietética, cereales, leche y productos lácteos, alimentos salados | Mantenimiento del equilibrio acuoso; funcionamiento muscular y de los nervios | | **Potasio** | Frutas y zumos de frutas, patatas y legumbres | Equilibrio del sodio, funcionamiento muscular y de los nervios | | **Cloro** | Sal, levadura dietética y alimentos salados | Mantenimiento del equilibrio del sodio y del potasio | | **Cobre** | Cereales integrales, pan integral y pastas, frutas secas, tofú, legumbres, avellanas y cereales | Funcionamiento de los nervios y los enzimas | | **Selenio** | Lentejas marrones y verdes, pan, anacardos y nueces de Brasil | Funcionamiento de los glóbulos rojos | \| \| 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: 1002 ### Vegan Recipes - [![VEGAN SALAD WITH SOY MILK MAYONNAISE](https://ivu.org/media/zoo/images/mon%2030_0fe36bee06ee26219ced8d9288513114.jpg "VEGAN SALAD WITH SOY MILK MAYONNAISE")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-salad-with-soy-milk-mayonnaise.html "VEGAN SALAD WITH SOY MILK MAYONNAISE") #### [VEGAN SALAD WITH SOY MILK MAYONNAISE](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-salad-with-soy-milk-mayonnaise.html "VEGAN SALAD WITH SOY MILK MAYONNAISE") [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [Starters & side dishes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snack-side-dishes.html) - [![Vegetable Curry (Kenya)](https://ivu.org/media/zoo/images/vegetable-curry--kenya--1777938201_9001339ebf899f2af142aa90c30dae6d.jpg "Vegetable Curry (Kenya)")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegetable-curry-kenya.html "Vegetable Curry (Kenya)") #### [Vegetable Curry (Kenya)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegetable-curry-kenya.html "Vegetable Curry (Kenya)") [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) [Kenya](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/kenya.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) - [![VEGAN BREWED TOFU WITH MUSHROOMS](https://ivu.org/media/zoo/images/th10%20619_218160028ebbc7f894827b0b28ad7288.jpg "VEGAN BREWED TOFU WITH MUSHROOMS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-brewed-tofu-with-mushrooms.html "VEGAN BREWED TOFU WITH MUSHROOMS") #### [VEGAN BREWED TOFU WITH MUSHROOMS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-brewed-tofu-with-mushrooms.html "VEGAN BREWED TOFU WITH MUSHROOMS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Fake Meats (Tofu etc)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) ### VFA Blog - #### [A Vegan’s Guide to Tokyo: Where to Feast, Snack, and Savor Without a Worry](https://ivu.org/veggie-travel/cities/tokyo.html "A Vegan’s Guide to Tokyo: Where to Feast, Snack, and Savor Without a Worry") - [Read more](https://ivu.org/veggie-travel/cities/tokyo.html) ### Science - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) [ Rapid global phaseout of animal agriculture has the potential to stabilize greenhouse gas levels for 30 years](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) [ Animal Agriculture and Climate change a Qualitative holistic note](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) [ Environmental Impact of Two Plant Based Isocaloric and Isoproteic Diets The Vegan Diet vs the Mediterranean Diet](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) Popular ### History [ ![Taiwan's climate legislation embraces plant based eating](https://ivu.org/joomlatools-files/docman-images/generated/0f49c89d1e7298bb9930789c8ed59d48.jpg) Taiwan's climate legislation embraces plant based eating ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/283-taiwans-climate-legislation-embraces-plant-based-eating.html "Taiwan's climate legislation embraces plant based eating") [ ![Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation](https://ivu.org/joomlatools-files/docman-images/generated/6a9aeddfc689c1d0e3b9ccc3ab651bc5.jpg) Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/282-chinese-dietary-guidelines-2022-guideline-4-eat-fish-poultry-eggs-and-lean-meat-in-moderation.html "Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation") [ ![Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference](https://ivu.org/joomlatools-files/docman-images/generated/e3796ae838835da0b6f6ea37bcf8bcb7.jpg) Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/281-reply-to-proposal-no-4748-agriculture-and-water-conservancy-category-no-297-of-the-third-session-of-the-13th-national-committee-of-the-chinese-peoples-political-consultative-conference.html "Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference") ### Download the Vegetarian Nutrition Booklet for Kids and Adolescents - 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[ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) [ 2024 The OMNIVEG STUDY Health outcomes of shifting from a traditional to a vegan Mediterranean diet in healthy men A controlled crossover trial](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) Popular 2782 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) [ Plant Based Nutrition Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive Review](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) Popular 3834 downloads - [ 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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