For better health when you are growing old, the best thing you can do is to shift to a vegetarian diet. The decision of becoming a vegetarian is the best favor you do to your body. But then it’s not always an easy task. It takes a lot of courage, self-restraint and discipline to stand by your diet regime. A lot of roadblocks come in the way, but the one which we observed is the most challenging one with the new diet can be, to learn about new food sources, which can suffice your daily needs of proteins, iron, carbohydrates and other essential nutrients. It is very important that before we take the decision to move completely to vegetarian diet program, we must understand the nutritional deficiency we might face and the ways to get alternate food items to replenish for those deficiencies.
Here we are listing some common Nutrient Deficiencies, vegetarians normally face and the alternative vegetarian food which can be consumed to compensate for them.
This Vitamin is very important for our body. The lack of B 12 can get the body tired soon and also lowers our red blood cells. B 12 is created by bacteria and is found primarily in animal products. To compensate for it, a vegetarian person must consume yeast and some plant milk. Occasionally, consumption of B12 supplements is also necessary as recommended by the physician.
Omega 3 Fatty Acids
Deficiency of these acids brings in tiredness and joint related problems which have a long-term implication. Being Vegetarian, you cannot have the natural source of Omega 3 fatty acids such as fish. But you can still provide the shortfall to your body by consuming various seeds, like chia seeds, hemp seeds, and flaxseeds. You can also include walnuts in your meal.
Low level of zinc can have serious consequences like hair fall, growth problems, eye and skin problems, and in some cases, even impotence. The deficiency of zinc can be compensated by legumes, whole grain food, and beans. But we must soak and sprout the grains and beans before cooking so that it can reduce the levels of phytic acid available in them, which hinders the absorption of zinc in our body system.
Iron is a very important mineral for our body. It is present in almost all the cells and helps in the transportation of oxygen. Needless to say, deficiency in iron can lead to fatal results. Whole plants and vegetables, whole grains, lentils, peas, and dry fruits can be the most important source of iron for vegetarians. Also, it’s very important that we add items rich in Vitamin C to absorb the iron in our body. Hence consumption of orange juice, while we have whole-grain bread and tomatoes in a salad, is very important, so that iron would be absorbed in our body.
So here we see that with the right choice of food items, we can easily compensate for the deficit of the vital nutrients required for our body.