- Calcium
- Iron
- Omega 3
- B12 vitamin
- D vitamin
- What a vegetarian should not eat
- Common vegetarian diet problems
To avoid any type of malnutrition when assuming the vegetarian diet, you should increase the variety of foods consumed and use strategies such as consuming vegetables rich in iron together with foods that are sources of vitamin C, such as orange, as this vitamin increases the absorption of iron in the body.
In general, vegetarians should be aware of the consumption of calcium, iron, omega-3, vitamin B12 and vitamin D, as they are nutrients that are present mainly in foods of animal origin. In addition, the diet can also be supplemented through the consumption of Nutritional Yeast, which is rich in proteins, fibers, B vitamins and minerals.
Here are the main nutrients to be careful in the diet and where to find them in foods of plant origin:
Calcium
Calcium can be found in cow's milk and its derivatives, as well as in vegetable milk, such as soy and almonds, enriched with calcium, and it is necessary to check this information on the label.
In addition, this nutrient is present in green vegetables such as kale, broccoli and okra, dried fruits, nuts, walnuts, almonds, hazelnuts, beans, chickpeas, soybeans, tofu, peas and lentils.
Iron
To meet iron needs, the vegetarian diet should be rich in dark green vegetables, such as kale, dried fruits, seeds like pumpkin and sesame, lentils, chickpeas, soybeans and tofu.
In addition, it is important to consume foods rich in vitamin C, such as orange, pineapple and acerola, in the same meal that contains foods with iron, as this increases the absorption of iron in the intestine. See more tips on What a vegetarian should eat to prevent anemia.
Omega 3
In foods of plant origin, the main source of omega-3 is flaxseed oil, and you should consume 1 teaspoon of this oil daily for children and adults, 2 teaspoons for pregnant and breastfeeding women.
In addition, this nutrient can also be found in chia seeds and oil fruits such as nuts and chestnuts.
B12 vitamin
This vitamin is found mainly in animal foods, such as fish, liver and heart, and it is necessary for vegetarians to take vitamin B12 supplements to meet their needs.
D vitamin
The main sources of this vitamin in food are fish and eggs, but most of the vitamin D needed by the body is produced through exposure to sunlight on the skin.
So, to have a good production, you should be in the sun for 15 minutes to 1 hour a day, without using sunscreen. See How to sunbathe effectively to produce Vitamin D.
What a vegetarian should not eat
Common vegetarian diet problems
In addition to being careful with some nutrients, it is also important to be aware of the excessive consumption of carbohydrates in the vegetarian diet, as it is rich in flour, potatoes, pasta, grains such as rice and quinoa, seeds and legumes such as beans and soybeans.
Excessive carbohydrates and sweets in the diet and processed foods can lead to weight gain and problems such as diabetes and liver fat.
In addition, it is also important to highlight the need to consume at least 2 liters of water per day, as plant foods are rich in fiber, which can cause constipation and abdominal pain when water consumption is not enough.
To learn more about this lifestyle, see also:
