However, if you do not balance your nutrition properly, vegetarians can lead to deficiencies in nutrients and seriously affect your health.
Vegetarians are prone to vitamin B12 deficiency, a substance that is only available in animal-based foods. B12 deficiency can cause fatigue, neurological disorders and anemia. Vegetarians should supplement B12 through fortified foods (nard milk, cereals) or take supplements as prescribed by doctors.
Plant-based iron and zinc are less available than animals. This can easily lead to anemia and weakened immunity. To overcome this, you should combine iron-rich foods such as soybeans, pumpkin seeds, green leafy vegetables with vitamin C (orange, lemon, guava) to increase absorption.
Protein is an important factor that needs attention. Although plants contain protein, many do not provide enough essential amino acids. Vegetarians need to diversify their protein sources from beans, nuts, whole grains and soy products such as tofu. Research shows that a vegetarian diet can be protein-rich if properly planned.
Vegetarians should check for omega-3, calcium, and vitamin D, which are often low in vegetarian diets. You can supplement with foods such as chia seeds, flax seeds, seaweed, or take plant-based tablets.
Eating a healthy vegetarian requires understanding and scientific portion sizing. If you are nutritious enough, vegetarians are not only harmless but also a good way to improve physical and mental health.
