Many people choose vegetarian food because of religious beliefs, eating habits, or from a health perspective. Vegetarian food has become a very popular diet. There are many different vegetarian diets. Vegans do not eat any animal products, including meat, eggs, milk, or even honey. Many vegans from a nutritional point of view prefer “custulinâ€, which means that they eat eggs and dairy products compared to vegans. Other vegetarians do not like the taste of animal products simply because of their eating habits, but they usually accept eggs and dairy products, and occasionally eat meat. Vegetarians have great advantages in nutrition, such as providing us with more abundant potassium, magnesium, vitamin C, dietary fiber and various phytochemicals with antioxidant capacity, but on the other hand will also make some nutrients It is not easy to meet the daily requirements of the human body. Especially for vegans, they need to carefully match their recipes to obtain adequate nutrition. So what nutrients are easy to lack for vegetarians? 1, iron In ordinary diets, meat, guts, and animal blood are the best sources of iron, and iron in plant foods is hardly absorbed by the body, making it easier for vegetarians to develop iron deficiency anemia. Pay attention to the intake of iron, or take iron supplements according to the medical conditions. Vegetarian foods rich in iron include: Bacteria (iron content in bacteria is considerable, even compared with some meat foods is not only high, but its absorption rate is much lower than animal products), beans (lentils, bean curd, bean curd skin, etc.), grains (Barley, buckwheat noodles, buckwheat with skin, bran), fruits (raisins, sea buckthorn, jujube), black sesame, chrysanthemum, sesame and so on. 2, zinc Zinc can promote the body's growth and development, enhance the body's immune system, maintain normal appetite, zinc deficiency will lead to decreased taste, anorexia, partial eclipse, or even different food. Zinc can also maintain normal male sperm function. Zinc is abundantly present in the testis of males and participates in the entire process of sperm production, maturation, and capacitation. Once a male is deficient in zinc, it will result in reduced sperm count, decreased vitality, and semen liquefaction. Bad, eventually leading to male infertility. The zinc content of animal foods is generally more, and the zinc content in plant foods is less. The high zinc content of various plant foods includes: wheat germ flour, bran, barley, beans, fungi, nuts. 3, vitamin B12 Vitamin B12 can prevent pernicious anemia, maintain the health of the nervous system, promote the metabolism of carbohydrates, fats and proteins, eliminate irritability, concentrate, enhance memory and balance, and is an indispensable vitamin for the function of the nervous system. Insufficient vitamin B12 can cause pernicious anemia, irregular menstruation, headaches, and memory loss. Vitamin B12 is found only in animal foods (including eggs and milk), fungus foods and fermented foods. Therefore, people who are “esosinoids†are not always scarce, but for vegans, because they do not consume any animal foods, the intake of vitamin B12 is very limited. Plant foods with a high content of vitamin B12 include fermented foods (sulphur, soybean meal, etc.) and fungi. Xiao Yan: Finally, we must remind everyone that vegetarian food is also healthy and unhealthy. Fresh vegetables, fruits, nuts, coarse grains, fungi, and soy products are healthy vegetarian foods. can. Some high-sugar, high-fat foods such as puffed foods, sweet drinks, and margarine cannot only provide nutrition to the body, but they will incur a burden and should be minimized or avoided. Shine Skin Pumpkin Seeds,Shine Skin Pumpkin Seeds Does,Shine Skin Pumpkin Seeds Extract,Shine Skin Pumpkin Seeds Edible Wuyuan county dafeng oil food co.,ltd , https://www.dafengfood.com.cn
What nutrients are easy to lack for vegetarians?