When we talk about vegetarianism, you immediately think of the deficiencies that can suppose. However, if the food balance is monitored, it is completely possible to eat vegetarian Without suffering from deficiency.
In this article, I suggest you return to what is truly the vegetarian diet. We will also talk about food supplements, deficiencies and in particular about how to avoid them.
What is the vegetarian diet?
The vegetarian diet, unlike the omnivorous regime, is to eat No animal product : neither meat nor fish, nor crustaceans.
It must be differentiated by the vegan diet which also excludes eggs and dairy products -caseari.
To find out how to eat vegetarian, nothing could be simpler. Just select Vegetable foods Like: fruit, vegetables, rice, lentils, tofu, chickpeas …
You can associate them with eggs, cheese, crème fraîche or milk.
It is important to eat everything, including products Protein -Ric. We find them in almonds, red beans and more generally, in all legumes.
If the food balance of a vegetarian diet worries you, why not opt for a flexible diet?
The principle is the same as a vegetarian diet, except for the fact that it allows us, from time to time, a portion of meat or fish quality.
Flexuals can spend several days to eat only vegetable products and choose a dish with meat, for example when they go out with friends. Therefore, continue to have fun from time to time, but opt for more reasoned consumption.
What deficiencies can we have vegetarian?
If your diet is unbalanced, you expose yourself to food deficiencies, whether you are a vegetarian or omnivorous. To become a vegetarian without undergoing deficiencies, this is where to find The main nutrients present in meat and fish.
Zinc
Zinc is a nourishing that plays an important role in the correct functioning of our body: healing, immune defense, antioxidant, etc. As part of a vegetable diet, zinc is in large quantities in foods with proteins.
Remember to eat legumes, oats or walnuts.
Vitamin B12
Also called Cobalamina, vitamin B12 is A great vitamin which acts all over the body. It contributes to growth, to the formation of red blood cells and even in protein synthesis. It’s simple, it’s impossible to do without. But as is mainly found in flesh, crustaceans and offal, difficult for a vegetarian, to be consumed enough.
Vitamin B12 is also present in dairy products -caseari, spirulin and eggs.
Iron
Iron is present in large quantities in red meat. But nature and its plants are alsoExcellent sources iron. In order not to suffer from iron deficiency, remember to integrate into your diet:
The iron from vegetable sources is not Emina, unlike the iron from meat products. This makes it less easily assimilated by the body. Therefore, the best, to increase this assimilation, is to associate it with vitamin C which is found in fresh fruit such as orange or grapes.
Should we take food supplements?
As part of a balanced and adequately diversified diet, it is rare to have to take food supplements. As we have just seen, the main nutrients present in the meat and fish are easily found in the vegetable state.
However, and even if you have a lot in stock, it is better to integrate Vitamin B12essential for the correct functioning of human beings.
The B12 is taken daily or 1 time per week In the form of tablets to let yourself be dissolved under the language (it absorbs first with saliva).
It is also preferable to know Symptoms of vegetarian deficiency, in order to identify them better. The most common is a fatigue generalized and sustainable. If you feel such a effort, some time after changing the diet, make an appointment with the doctor. It is also possible to feel Dizziness and dizziness. Once again, do not take a risk and consult a health professional quickly.
Sometimes we hear about a possible deficiency of proteins and its symptoms. Don’t worry, if you eat balanced and add eggs and legumes to your menu, you don’t risk anything from this side.
How to avoid vegetarian shortcomings naturally?
If you become a vegetarian, you must obviously pay attention to food deficiencies. Surfing a little on the web, you will soon realize that there are many vitamins intended for vegetarians. They offer to fill the lack of iron or zinc for example.
Still, It is rare Suffer from these deficiencies, if you pay attention to a healthy diet.
Take time to plan your meals by writing one menu every week. Then balance us the nutritional intake. Divide the green vegetables, legumes and cereals on the various meals, a Diversify your diet as much as possible. It is the best way to avoid shortcomings naturally, without having to ingest food supplements.
If you hesitate to start for fear of making mistakes, it’s normal. Start with a free day. So I don’t risk deficiencies. The ideal is also to start a complete food rediscalating, including a vegetarian option.
To go further, we also created a vegetarian challenge especially for you! 2 weeks without meat or fish to discover and familiarize yourself with vegetarian food!
And to reassure you, you can also go see your doctor to do United Nations Control Complete your state of health and know your opinion before starting the food transition.
Our nutritional programs to eat better!
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