Before starting a vegetarian diet You must have basic knowledge about nutrition first.
More and more people Decide to eat a vegetarian or vegan diet. Only in the UK Rate of people in 2015 who decided to join this lifestyle 350% increaseThe reasons why people want to stop consuming animal meat and meat derivatives are very wide. From environmental awareness caring for animals or better health There are thousands of people who Deciding to choose For a plant-based diet
Many celebrities such as Gwyneth Paltrow, Joaquin Phoenix, Natalie Portman or Miley Cyrus and Ariana Grande have declared themselves vegan for many years and Encourage his followers In order to be more conscious of the food they eat, however, there are many nutritionists who warn the population that following a vegetarian diet It may not be the best choice for good health..
The main reason is from lack of informationIt’s easy to start a diet based on these characteristics if you have a famous nutritionist or chef who knows what you should eat every day to get it all. Vitamins and nutrients that our body needsBut if you prepare the food yourself, things change.
This is the reason Before starting a vegetarian diet You must have basic knowledge about nutrition first. So that you know what protein, vitamins, and other nutrients Where did you get the previous animal from? And now you have to get it from alternative plant sources. In this article we will discuss. Negative effects Eating a vegan diet can be eaten if we do not have such knowledge. And what other vegetables should we use every day if we don’t want to suffer from certain nutritional deficiencies?
Vitamin B12 deficiency
Vitamin B12 is a nutrient that helps Correct functioning of nerve cells and red blood cells The amount of vitamin B12 an adult should consume depends on factors such as age, but is generally around 2.4 micrograms. Insufficient intake of this nutrient It can cause fatigue, fatigue, loss of appetite, and anemia.However, the most serious consequences are on the nervous system due to vitamin B12 deficiency. associated with damage to the nervous system This can cause depression. memory loss and even movement problems
Vegetarians may suffer from lifelong deficiency of this nutrient as it is only found in meat. However, this statement is not entirely true. Animals themselves do not produce vitamin B12. But breeders inject this vitamin so that when people eat meat they will receive this nutrient.
in addition. B12 accumulates in our bodies and can persist for decades. There is no need to eat this nutrient every day. This is especially true if you start a vegetarian diet at a young age. Therefore, vegetarians who do not have enough vitamins are hard to find. However, with Supplement Vitamin B12, available over-the-counter at pharmacies, can compensate for this vitamin deficiency.
Lack of protein
Protein is a molecule made up of amino acids. It accounts for approximately half the weight of the body’s tissues. And it is present in all cells of the body and participates in all biological processes in our body. These molecules are essential to our bodies and Should be eaten every day Because it helps in growth synthesis and maintenance of tissues and various body components such as vitamins, hormones, and enzymes.
Foods that have the most protein include: Meat, fish, eggs, milk and soybeansSimilarly, vegetables, legumes And some grains also contain protein. Even though it is in smaller quantities. People who eat vegetarian food You may suffer from protein deficiency in your body. If you don’t know where to find it without eating any animal food.
However, in the present The increase in the vegetarian and vegan population Various products Foods high in plant protein have entered the market that can act as a functional replacement for vegan meat, such as: textured soybeansIt is mostly protein and shows this molecular involvement almost identical to chicken meat. Like everything in life Lack of knowledge is what can cause us problems. And in vegans this is the main reason why they lack protein. But there is information. There is no need to eat food made from animals. To cover all nutritional needs
Lack of calcium and omega 3
Calcium is the most abundant primary mineral in the human body. Most calcium is in bones and teeth.But it can also be found in blood, muscles, and intercellular fluid. Calcium deficiency can cause bones to weaken over time. And we can also get osteoporosis.
Products with the most calcium include: Some dairy products and vegetables such as kale or broccoli, but in small amounts Vegetarians can suffer from calcium insufficiency as long as they do not eat alternative foods, such as: vegetable drinkssuch as soybeans or foods such as tofu which contain high amounts of calcium.
Omega-3, on the other hand, is a polyunsaturated fatty acid that the body needs but cannot produce on its own. Especially in fish oil or vegetable oil.. These fatty acids are essential for the proper functioning of the heart and blood circulation.
On average, it is an adult You need to consume one gram of omega-3 every day. They are easily obtained from leafy green vegetables such as lettuce or cucumbers, from vegetable oils such as olive oil, and from certain nuts such as walnuts or almonds. For vegetarians, people will get enough omega-3. Eating a handful of nuts a day is enough.Or there are some types of salads that are drizzled with olive oil.