Vegetarian diet problem – I know I’m a hardcore Animal eater and nutritious conscious. Vegetarian diet can be nutritionally balanced, but it requires a lot of careful planning. Poor planning is the cause of nutritional deficiencies in the diet, not the absence of animals. The lack of nutrients will depend on the foods that you omit. The following are the most common nutrients that may be lacking in the diet.
What nutrients you lack in???? – Vegetarian diet problems
1) Vitamin B12
It helps to produce red blood cells and to grow nerve cells properly etc. It is especially important for pregnant and lactating women, infants, and children. Because of their greater ability to store it, animals contain more of the vitamin than plants. (snapper, calf’s liver, venison, shrimp, scallops, salmon, and beef). Take: Tofu, fortified soy milk, sea plants (kelp), vitamin Fortified meat analogues, yeasts(brewer’s yeast).
2) Omega-3 fatty acids
It’s important for brain and behavioral functions, growth, and preventing diseases like cancer and heart disease. It’s an essential fatty acid, which cannot be made by your own body – you must be obtained through your diet. Fish is the great source for it. Take: alpha-linolenic acid – flax seed oil, flax seed, canola oil, soybeans, walnuts and tofu.
3) Calcium
It’s vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years. Dairy products (milk, yogurt, cheese) and dark green vegetable (broccoli and leafy ones) are good sources of calcium. Take: Soy foods, and foods fortified with calcium (some kinds of orange juice and soy milk).
4) Iron
It helps red blood cells carry oxygen to your whole body. Iron absorption is increased remarkably by eating foods with vitamin C along with foods with iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters. Red meat, pork, fish and shellfish, poultry are the great sources.
Take: Beans (lentils), soy foods, green leafy vegetables, raisins, some flours, cereals, and grain products.
I don’t wanna go too much details. I just wanna inform you – both vegetarians and Non vegetarians – about vegetarian diet problems for your reference. I like to make this blog to be an a little informative place for food related information.
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