Become a vegetarian or vegan without deficiency | How to eat

Posted by Arnaud on .

After many food scandals, the trivial use of GMOs or the hegemony of the food industry, there are many reasons why we should adopt this way of eating. The trend is more and more towards vegetarianism or veganism or for religious reasons …

After many food scandals, the trivial use of GMOs or the hegemony of the food industry, there are many reasons why we should adopt this way of eating.

The trend is increasingly towards vegetarianism or veganism, either for religious reasons, out of respect for animals, environmental concerns or health issues.

Adopting a vegetarian diet is very beneficial for the body and health in general, provided you naturally avoid deficiencies!

Vegetarianism is a dietary practice dating back to ancient Greece. Many Greek philosophers were vegetarians, including Pythagoras, who was considered by many to be the father of vegetarianism.

There are many categories of vegetarianism, including:

  • Lacto-ovo-vegetarianism: the consumption of products derived from animals such as milk or eggs.

  • Lacto-vegetarianism: consumption of dairy products but not eggs.

  • Semi-vegetarianism: excluding Red meat but to eat fish, seafood and even poultry. This diet is very close to the Mediterranean diet.

Beware of vegetarian deficiencies

Vegetarianism, diet which prohibits foods of animal origin, however, is not without risk to the body, especially if one makes bad food choices. The most common deficiencies in vegetarians are vitamins and nutrients. In general, it is the lack of vitamin B12, iron, vitamin D, calcium, protein and omega 3.

Poor nutrition of the vegetarian diet results in insufficient nutrients to fight neurological disorders, anemia and other health problems.

However, the vegetarian way of eating, when applied properly, increases our health potential and makes it possible to fight cancer, obesity, diabetes … It is therefore important to be well informed before you become a vegetarian and replace animal products with vitamins rich in vitamins and nutrients.

Replace dairy products with calcium from fruits and vegetables

If you are vegan and stop eating dairy products, you are at risk for calcium deficiency.

To compensate for this deficit, calcium from fruits and vegetables is a good alternative. Some dried fruits and green vegetables such as cabbage, spinach, seaweed and broccoli contain high amounts of calcium.

This also applies to sesame seeds, peanuts and cardamom. Almonds, rice and soy are also excellent calcium-rich vegetable milks. Coconut oil, cashews and vegetable margarines are good substitutes for butter.

Vegetable proteins to replace meat

Legumes such as kidney beans, chickpeas, broken peas, beans and lentils provide plenty of protein and iron to a vegetarian lover.

To avoid deficiencies, you need at least 40 grams of protein a day. These legumes can be eaten in the form of elves, fries or even canned.

Other herbal products help prevent protein deficiency such as nuts, seeds, soy, cereals (wheat, rice, quinoa, oats, buckwheat), parmesan, almonds, eggs and dairy products.

For extra security, you can combine protein and have a balanced meal. You can combine cereals with legumes, crackers dipped in hummus, for example spaghetti coat in tomato sauce.

Don’t forget the vitamins

To avoid vitamin deficiencies in a vegetarian diet, fruits and vegetables will be highly recommended!

To get enough vitamins B12 and B9, you can eat eggs and seaweed, which contain them but in small quantities. Vitamins B9 and B12 are important for memory, concentration, liver, red blood cells …

Vitamin D, essential for bones, promotes the absorption of calcium. Dairy products and soy-based beverages provide this vitamin to the vegetarian. 15 to 20 minutes a day of sun exposure is also enough to get vitamin D.

If we do not find plants rich in vitamins, we can also choose vitamin supplements.

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Become a vegetarian or vegan without deficiency | How to eat
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