1, ovalbumin is the best

Milk is rich in calcium and protein, while eggs are rich in iron, protein, vitamin B and lecithin. Dietitian experts in Taian Hospital recommend vegetarians to eat 2? Three eggs a day or 1? 2 cups of milk supplement nutrients that are easy to lack.

2. Add calcium to strengthen bones

Calcium is the main component of bones and teeth. Calcium deficiency in infants can lead to slow bone growth, hypoplasia or deformation, and teeth are easily damaged. Adults and the elderly will have osteomalacia and osteoporosis.

Experts say that the calcium intake of vegetarians is 20% higher than that of ordinary people, because studies have found that the bone density of vegetarians is 35% lower than that of non-vegetarians, and that of long-term vegetarians is lower than that of vegetarians. She reminded that in addition to eating foods rich in calcium such as dairy products, green leafy vegetables, beans, black sesame seeds, seaweed, and calcium-added grains, you can also combine the following life tips to improve calcium absorption:

● Calcium-containing foods can be matched with vitamins? Eat together, such as eating fruit after dinner and drinking juice for dinner.

● Daily sunshine exposure 15 minutes to increase vitamins in the body? Promote the absorption of calcium.

● Eat less processed foods, drinks and high-salt foods, and don't eat too many vegetables, because too much fiber will also reduce the absorption of calcium.

● When calcium tablets must be supplemented, use a small dose several times a day, and it is best to supplement them on an empty stomach, which is conducive to absorption.

3. Protein complementary method

Rich protein is urgently needed by growing children, pregnant women with new life and patients with physical problems. However, most plants in protein belong to incomplete protein, which can't fully provide eight essential amino acids needed by human body, and may lack several of them.

Expert nutritionists remind vegetarians to make good use of the "protein complementary method" and learn from each other by matching various plant-based protein ingredients, such as brown rice with soybeans, mung beans with coix seed, and five-grain steamed bread. And we should pay attention to the diversification of food collocation, so that we can get different kinds of nutrition every day. Besides beans, nuts and seeds are also good sources of protein.

4. Iron supplementation exercise

Iron is a component of heme and myoglobin, which can help the transport of oxygen in the body; It is also a component of cytochrome, which helps to produce energy.

Experts point out that women in the late pregnancy need to get enough iron to supply the fetus for the growth of the newborn four months after birth.

Although green vegetables, whole grains and beans all contain iron, the iron absorption rate from plants (about 5%) is much lower than that from animals (about 25%). Therefore, nutritionists suggest that the iron intake of vegetarians should be twice that of non-vegetarians, with girls at least 20 mg per day and boys 15 mg, otherwise anemia will easily occur.

5. Actively supplement vitamin B 12.

Vitamin B 12 almost exists in animal foods (such as meat, fish, seafood and dairy products), so people who eat vegetarian food for a long time are easy to lack it. Vitamin B 12 deficiency will affect hematopoietic function, make homocysteine metabolism in the process of amino acid metabolism not smooth, and then lead to cardiovascular diseases.

Experts suggest that vegetarians can consult a doctor or dietitian and actively supplement vitamin B 12.

6. Zinc is also indispensable.

Zinc is related to the growth of cells and the height development of children, but it mostly exists in animal foods, and some plant foods contain more fiber and phytic acid, which will affect the absorption rate of zinc, so experts disapprove of children starting to be vegetarian from snacks.

Children and adolescents who are vegetarian for a long time should strengthen zinc supplementation, and they can eat more foods such as wheat germ, sesame seeds, pumpkin seeds and maple syrup.