Health problems for vegetarians

Health problems for vegetarians :

Vegetarians are people who don't eat meat of all kinds. But some eat eggs and dairy products, others do not eat it for good. People become vegetarian for many reasons including health. And religious convictions. And concerns about animal welfare or the use of antibiotics and hormones in livestock. Or the desire to eat in a way that avoids overuse of environmental resources. But vegetarians may have problems with food and Health. Sometimes the vegetarian system leads to a deficiency in some vitamins and minerals.

But with a little planning, you can make sure that your diet includes everything your body needs. If you follow a pure vegetarian diet, pay attention to the following nutrients:

- Calcium :

Helps build and maintain strong teeth and bones. Milk and dairy products have the highest calcium value.
However, dark green vegetables, such as cabbage, kale, cabbage and broccoli, are good plant sources when eaten in sufficient quantities. Rich calcium-fortified products, such as juices, cereals, soy milk, soy yogurt and tofu, are other options.

- Iron :

Iron is a critical component of red blood cells. Peas, dried beans, lentils, fortified cereals, whole grain products, dark-leafed vegetables and dried fruits are good sources of iron.
Because iron is not easily absorbed from plant sources compared to other sources, the amount of iron recommended for vegetarians is almost twice that recommended for non-vegetarians.

To help the body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, while eating foods that contain iron.

- Omega 3 fatty acids :

Essential for heart health, diets that do not include fish and eggs generally lack effective types of omega-3 fatty acids. Canola oil, soybean oil, walnuts, ground flaxseed and soy are good sources of essential fatty acids. However, because plant-based omega-3 fats are insufficient to convert to human species, you may want to consider using enhanced products, taking supplements, or both.

- Protein :

Helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat too much to meet your protein needs. A sufficient amount of protein can also be obtained from processed foods from plants if you eat a variety of them throughout the day. Plant sources include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

- Zinc : 

It is a necessary component of many enzymes and plays a role in cell division and protein formation. As with iron, zinc derived from plant sources is not as easily absorbed as animal products. Cheese is a good choice if you eat dairy products. Plant zinc sources include whole grains, soy products, legumes, nuts and wheat germ.