1. Supplement with Vitamin D. Vitamin D is essential for strong bones and teeth, and an important element needed to maintain normal calcium metabolism. Therefore, it is recommended that vegetarians take a moderate amount of vitamin AD (cod liver oil) to supplement vitamin D. In addition, as much sunlight as possible is also very beneficial to the activation of vitamin D.

2. Supplement with Vitamin B12. Vitamin B12 is an important catalyst for glucose metabolism, and 90% of vitamin B12 in food comes from meat, so vegetarians are advised to eat plenty of seaweed, alfalfa, and wheat, and to take Vitamin B12 tablets (2-4 tablets per day) if necessary.

3, supplement vitamin C. Vitamin C can not only adsorb free radicals in the blood, but also help the absorption of iron. For vegetarians, just eat a variety of vegetables and fruits can ensure that the intake of vitamin C.

4, supplemental iron. Iron is an important blood their elements, it is recommended that vegetarians eat more green vegetables, beans and millet.

5, supplemental zinc. Zinc is an important element in the synthesis of testosterone and growth hormone, it has an important role in the recovery of physical strength and immune function. It is recommended to eat more green vegetables, sesame seeds and soybeans. Oral zinc supplements are also a straightforward approach (1-3 tablets per day).

6, supplement magnesium. Magnesium is directly involved in ATP decomposition and improves sugar tolerance, thus improving muscle contraction and preventing cramps. It is recommended that vegetarians eat more beans, apples and walnuts, in addition, vegetables in the spinach is also rich in magnesium, a spinach leaf contains about 8 mg of magnesium. It should be noted that vegetarians should not eat a lot of spinach for a long time, because spinach contains a lot of oxalic acid, and oxalic acid and the body of the combination of calcium will generate calcium oxalate is difficult to be absorbed by the body, in the long run will make the body calcium deficiency. Eat spinach first with hot water can remove part of the calcium oxalate.

7, cereals and beans. Mixing cereals is the main food to provide energy, and beans are the main source of protein for vegetarians, mixing the two types of food can increase the biological value of food. Similar to this are mixing rice with corn and peanuts with wheat.