1. Protein. Many vegetarians do not get enough protein in their diet. Meat is one of the best sources of protein available and digestible protein can be hard to get from a diet that is meat free. Wheat, nuts, and beans are all good sources of protein although wheat is hard to digest. About 50% of the protein in wheat is lost during the process of digestion. Soy milk or tofu is also a great source of protein.
2. Zinc. Vegetarian and vegan diets inhibit the absorption of zinc , so even if you are eating some foods containing this nutrient your body may not be absorbing it. In order to get the daily recommended amount vegetarians have to eat high amounts of food containing zinc. Soybeans, cashews, whole grains, and seeds such as pumpkin or sunflower contain high amounts of zinc.
3. Iron. Iron deficiency can cause anemia which is characterized by fatigue, shortness of breath, increased heart rate, and paleness. Because meat contains high levels of iron, non vegetarians generally do not have this problem. Vegetarians need to consume two or three times more iron than meat eaters. Tofu, pumpkin, squash, beans, and lentils all contain high amounts of iron.
4. Vitamin B-12. Vegetarians commonly lack in B12 because it does not exist naturally in non animal forms. Fortified milk and cereals should be consumed as much as possible in order to satisfy the body’s daily needs. This vitamin is essential for producing energy, restoring mental clarity, and reduces daily stress.
Even though a vegetarian diet can be beneficial to health in a variety of ways, vegetarians need to make sure they are getting the nutrients their bodies need. Eating right and taking supplements are great ways to ensure you health is on track.
