As I mentioned before, some vegetarian diet models add milk and dairy products and eggs to the diet, while others completely exclude foods of animal origin from their diet. The diet of these individuals consists of vegetables, fruits and oilseeds. This week, micronutrients that vegetarians should take into consideration I will talk about the nutritional elements:
Vitamin B12
Lacto-ovo vegetarians can get enough vitamin B12 because they consume eggs and dairy products. However, vegetarians who do not consume any animal-derived foods also have B12. B12 deficiency can cause various problems such as anemia and depression. For this reason, individuals who follow a vegetarian diet are recommended to check their B12 levels at regular intervals. You can add products enriched with vitamin B12 to your diet. B12 supplements are recommended when necessary.
Vitamin D
We meet our vitamin D needs with 10% of our total daily requirement from food and most of the remaining from sunlight. Foods containing vitamin D are oily fish such as salmon, tuna and sardines. , egg, liver. Vegetarians who do not consume foods of animal origin have their vitamin D levels checked and vitamin D supplements are recommended when necessary.
Calcium
Lacto ovo vegetarians who consume dairy products. can get enough calcium. However, calcium deficiencies may be seen in groups that do not consume any milk. As a result, the risk of bone fractures increases. You can add calcium-enriched products, calcium-rich lettuce, fresh greens, cereals, legumes and molasses to your diet.
Iron
p>Iron deficiency can be seen in a vegetarian diet. The most important reason for this is that the body can use the iron in animal-based foods in a more active form. You can add vegetable iron sources (spinach, raisins, molasses, legumes, etc.) to your diet.
Zinc
If you are a vegetarian who does not create a good nutrition plan, zinc deficiencies may occur. You can add foods such as soy products, grains, oilseeds, legumes to your diet.
Iodine
If you consume fish and seafood, salt enriched with iodine If you are a vegetarian, iodine deficiencies may occur. You can add iodized salt to your diet.
Omega 3
Vegetarians who do not include fish, eggs or algae in their diet should include foods rich in alpha linoleic. For example, you can add foods such as flaxseeds, walnuts, canola oil, walnuts, chia seeds and soy products to your diet.
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