To avoid any kind of malnutrition when taking the vegetarian diet, one should increase the variety of foods consumed and use strategies such as consuming iron-rich vegetables along with food sources of vitamin C, such as orange, as this vitamin increases the absorption of iron in the body.
In general, vegetarians should pay attention to the consumption of calcium, iron, omega-3, vitamin B12 and vitamin D, since they are nutrients that are present mainly in foods of animal origin. In addition, the diet can also be supplemented by consuming nutritional yeast, which is rich in protein, fiber, 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, fortified with calcium, and it is necessary to verify this information on the label.
In addition, this nutrient is present in green vegetables such as cabbage, broccoli and okra, dried fruits, nuts, nuts, 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 cabbage, dried fruits, seeds such as 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 the vegetarian should eat to avoid anemia.
Omega 3
In food of plant origin, the main source of omega-3 is flaxseed oil, consuming 1 teaspoon of this oil per day for children and adults, 2 teaspoons for pregnant and breastfeeding women.
In addition, this nutrient can also be found in chia seeds and oleaginous fruits such as nuts and nuts.
B12 vitamin
This vitamin is found primarily in animal foods such as fish, liver and heart, and vegetarians need to take vitamin B12 supplements to meet their needs.
D vitamin
The main sources of this vitamin in the diet are fish and eggs, but most of the vitamin D required by the body is produced through exposure to sunlight on the skin.
Thus, to have a good production, one should stay in the sun for 15 minutes to 1 hour a day, without using sunscreen. See How to Take Sunshine Effectively to Produce Vitamin D.
What the vegetarian should not eat
Common Problems of Vegetarian Diet
In addition to being careful about some nutrients, it is also important to be aware of excessive carbohydrate consumption in the vegetarian diet, as it is rich in flours, potatoes, pasta, grains such as rice and quinoa, seeds and legumes such as beans and soybeans.
Excess 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, because vegetable foods are high in fiber, which can cause constipation and abdominal pain when water consumption is not enough.
To learn more about this lifestyle, see also:
- High Protein Diet for Vegetarians
- Advantages and Disadvantages of Being Vegetarian
