Vegetarian diets, especially vegan diets, are increasingly popular thanks to their ability to support weight loss, improve digestion and protect the heart. However, not everyone knows that completely eliminating animal foods means you will miss some essential nutrients.
Nutritionist Rakshita Mehra (from healthcare platform HealthifyMe, India) warns: If the diet is not planned properly, a vegan diet can lead to deficiencies in vitamin B12, iron, calcium, omega-3, vitamin D, zinc and complete protein.
Nutrients that are easily deficient when eating vegetarians
Vitamin B12
Not found in natural plant foods. B12 deficiency causes fatigue, anemia, and nerve damage. You should supplement through fortified cereals, plant milk, nutritional enzymes or tablets.
Heme iron
Red meat is a source of easily absorbed heme iron. Plant-based iron (non-heme iron) is less absorbed, so combine it with foods rich in vitamin C such as oranges and lemons to increase efficiency.
Omega-3 (DHA)
This type of fatty acid that is good for the brain and heart is mainly found in fatty fish. Vegetarians can eat flaxseeds, chia seeds or supplement from algae oil.
Calcium
Eliminating animal milk can reduce calcium absorption, leading to osteoporosis and muscle weakness. You should eat plant milks that increase calcium, tofu and green vegetables such as kale.
Vitamin D
Lack of sunlight or not eating foods that increase vitamin D2/D3 can easily cause depression, bone pain, and immune decline. Can be supplemented from sun-dried mushrooms or functional foods.
Zinc
Only a few plants contain a lot of zinc such as pumpkin seeds, beans, and oats. However, phytate in plants hinders absorption. Zinc deficiency can easily cause hair loss, weak skin, and long-term wound healing.
Complete protein
Plant foods often do not contain enough 9 essential amino acids such as animal protein. Therefore, it is necessary to combine many foods such as beans, grains, quinoa, tempeh, tofu to ensure adequate quantity and quality.
How to eat vegetarian without deficiency?
The answer is scientific nutritional planning. Start by eating a variety of plant-based vegetables, vegetables, whole grains, beans, nuts and plant milks. Smartly combine food groups to get enough amino acids and minerals.
In addition, expert Rakshita Mehra recommends: Vegetarians should proactively supplement their deficiencies through fortified foods or supplements, especially B12, omega-3, vitamin D and iron.
