With conscious and conscious eating on the rise, many people are giving up meat and switching to vegetarianism. For those unfamiliar, veganism is not just about adopting a plant-based diet, but also completely avoiding animal products and by-products. While going vegan may align with your ethics and animal welfare, it doesn’t always mean your body will react the same way. Changing your food choices can deprive you of the nutrients you need for everyday bodily functions. So, what nutrients should you focus on to stay balanced on your journey? If you’re new to veganism and thinking about it, read on to see what the experts have to say.
Also Read: Vegan Diet: 5 Delicious Dairy and Refined Sugar-Free Dessert Recipes
Photo credit: iStock
Here are 5 nutritional deficiencies that vegetarians should watch out for:
According to nutritionist Amita Gadre, here are some common pitfalls vegetarians should watch out for.
1. Vitamin B12
Vitamin B12 is a water-soluble vitamin that supports nerve function and red blood cell production. According to experts, it is lacking Vitamin B12 May feel tired and weak. Vitamin B12 is mainly found in animal products, look for fortified foods like plant-based milk and nutritional yeast. In addition, the expert suggests that you may also consider supplements.
2. Iron
Iron is needed to carry oxygen in your blood. Experts note that while heme iron is more easily absorbed from animal sources, as a vegetarian, you can still get iron from non-heme sources like lentils, chickpeas and quinoa.
3. Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fats obtained through food and supplements, as the body does not produce them. The expert highlights their importance for heart health and brain function. Since veganism does not include animal products, you can get omega-3 fatty acids from flaxseeds, chia seeds, walnuts, and algae-based supplements.
Photo credit: iStock
4. Calcium
Calcium is essential for strong bones and teeth. Popular sources include milk, cheese, yogurt, and fish, which provide adequate calcium. If you are vegetarian, be sure to include sesame seeds, Chia seedsNuts, tofu, millet, and leafy greens in your diet.
5. Vitamin D
Vitamin D, mostly obtained from sunlight, is important for bone health. However, many people, vegetarian or not, struggle to get enough vitamin D from sun exposure alone. Common sources are non-vegetarian, but if you’re a vegetarian, you can rely on fortified foods or supplements, according to experts.
Watch the full video below:
Also Read: Everything you need to know about Veganism before you try it
What is your favorite vegetarian food? Let us know in the comments below!
(TagsToTranslate)Vegetarian Diet