Amazing Vegetarian Diet

 

Minerals
How can critical minerals be provided in a vegetarian diet:

• Iron - There are plant products that are rich in iron, but it should be noted that this trace element is not absorbed by plants as iron from meat. Good sources of iron are green leafy vegetables, peas, green beans and whole grains. Combining them with foods rich in vitamin C helps to more fully absorb iron.

• Zinc - plays an important role in metabolic processes and promotes the formation of cells of the immune system. Sources of zinc are nuts, tofu, green beans, wheat germ and whole grains.

• Calcium - is needed for the strength of bones and teeth. It can be obtained through dairy products, cereals, fruit juices, soy milk, tahini and some types of tofu. Leafy dark green vegetables, green beans, almonds, Brazilian peanuts.

• Iodine - the thyroid gland constantly needs iodine to produce hormones on which the normal functioning of the body depends. Iodized salt is the most popular source of the trace element. Iodine is also found in seafood. Algae are also rich in the element, but also in salt, which makes them an unsuitable product for constant consumption.

Vitamin B12
Vitamin B12 is needed for the formation of red blood cells. This vitamin helps maintain nerve health and mental capabilities. Vitamin B12 is released by microorganisms that are normally found in the body of animals. Strict vegetarians are at risk of developing a deficiency because the vitamin is not found in plant-based products.
Vitamin B12 can be obtained by consuming dairy products and eggs.
 

Anemia most often occurs as a result of vitamin B12 deficiency. In a breastfeeding woman who follows a strict vegetarian diet, the lack of vitamin B12 in her diet affects the composition of her breast milk and, accordingly, the brain functions of her baby in a negative direction.

Therefore, vegetarians are advised to take supplements containing vitamin B12. With age, the absorption of vitamin B12 by the body becomes less effective, which means that those who maintain this regimen for a long time are deficient and need the supplement.
 

There are opinions that mushrooms are a source of vitamin B12. They actually contain an ingredient that has a vitamin B12-like structure that does not act like it in the body. Most likely they contain some very limited amount of vitamin B12 on the surface, which is released by the bacteria present there.
 

Vitamin D
The human body synthesizes vitamin D under the influence of sunlight. From a health point of view, limited exposure of the skin to sunlight is recommended. Vitamin D can also be found in some products such as oily fish, eggs, liver and margarine.

Vegetarianism and children

When the diet is well balanced so that there is no shortage of valuable nutrients for the human body, it is useful for all ages. However, children need more care to get the nutrients they need.

A strict vegetarian diet is not recommended for young children. At this age, the child's body grows and needs large amounts of protein, vitamins and minerals. Even small discrepancies between the required amounts and the intake have serious consequences for their health.

The only way to provide children with valuable nutrients is to consume regular meat and whole grains, as well as to include whole milk products in their menu.