How to compensate for deficiencies in a vegetarian diet
For people who do not consume meat, it is sometimes difficult to lead a vegetarian diet that includes all the components you need to feel good and be healthy. But not impossible. A vegetarian diet can be very beneficial for your body if you take proper medical checks, as must be done in all cases, and if you compensate the energy that gives you the meat with other foods.
The proteins, iron and other components important to your diet provided by meat, not just in it. Many foods strengthen your vegetarian diet with everything you need to feel good. This article will give you a hand with all the advice you need in addition to the recommendation of your doctor or nutritionist.
Compensate for the lack of iron in a meatless diet
If you do not eat meat, you need to eat other foods that will provide the iron substituting meat with other foods. You must eat all kinds of vegetables and nuts in an amount greater than usual. You should also avoid anemia that could provoke iron deficiency with increased consumption of vitamin C. The seeds, figs, plums and citrus all you bring lots of vitamin C you need. You should incorporate a daily basis.
Compensate for the lack of protein in a vegetarian diet
The meat provides most of the proteins in any traditional diet. For those who took a vegetarian diet, you must override these proteins from other plant sources. Soy is a great source of protein, but so are wheat, peanuts, lentils, beans, chickpeas, almonds, oats, flour of various kinds, rice, rye seeds, flour quinoa, semolina and walnut. You will greatly increase the consumption of these products and if you have bad performance against your gut flora, fruit smoothies will be your ally that will help your metabolism to achieve normal levels.
Compensate for the lack of calcium in a vegan diet
In the case of veganism, the lack of calcium is a very important issue. Some people replace the natural consumption of calcium supplements specially recommended by their physicians. This way you avoid osteoporosis (which may appear very early if we do not take proper precautions) and osteopenia.
Compensate for the lack of Vitamin B12
Vitamin B12 is essential because it directly involved in iron metabolism and can incorporate only from the realm of food animals. That is why in this case it is important that you consider you have to take B12 supplements. The recommended adult daily dose is 2.5 mg.
In all cases, it is very important to monitor the health changes and regular medical checks.