However, nutrition experts believe that the elimination of animal-based foods needs to be accompanied by a scientific diet to avoid the risk of nutrient deficiency.
According to the American Diet and Nutrition Association, a properly built vegetarian diet can fully meet nutritional needs at all stages of life, while contributing to reducing the risk of cardiovascular disease, high blood pressure and type 2 diabetes.
Experts recommend that vegetarians should not only focus on green vegetables but also diversify foods in each meal. Plant-based protein from soybeans, lentils, red beans, nuts and whole grains are important sources of nutrients that help maintain muscle mass and provide energy for the body.
In addition, vitamin B12 is a nutrient that needs special attention. Because this vitamin is mainly found in animal-based foods, vegetarians at risk of deficiency if not supplemented properly. Prolonged vitamin B12 deficiency can lead to anemia, fatigue and affect nerve function.
Iron, zinc, calcium and omega-3 are also nutrients that vegetarians need to pay attention to. To increase iron absorption, experts recommend combining iron-rich foods such as beans, dark green leafy vegetables with fruits rich in vitamin C such as oranges, grapefruits or guavas.
According to the British Nutrition Foundation, a vegetarian diet only maximizes benefits when maintained balanced and diverse. Vegetarians should limit processed foods, sugary or salty foods because they can reduce the nutritional value of the diet.
Experts also recommend that vegetarians should have regular health check-ups to monitor their nutritional status. A scientific vegetarian diet not only helps protect health but also contributes to improving the quality of life in the long term.
