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If vegetarianism is diversified and meets the energy demand, then protein from plants alone can provide enough amino acids. It is considered that for healthy people, there is no need to supplement protein while they are vegetarian, and the intake of amino acids from various sources in one day can ensure sufficient nitrogen storage and utilization in the body. Although the total protein of vegetarians is lower than that of meat, and the low quality of some plant proteins may increase the protein demand of vegetarians, it seems that the protein intake of dairy egg vegetarians and vegans is appropriate.

Plant food only contains non-heme iron, which is more sensitive to inhibitors and enhancers that affect iron absorption. Because the human body has poor absorption of iron from plant food, although the iron content in vegetarian food is higher than that in meat food, the iron stock in vegetarian food is low. Because the incidence of anemia is similar between vegetarians and non-vegetarians, the clinical significance of low iron storage in vegetarians is still unclear. Vegetarian food has a high content of vitamin C, which can improve the absorption of iron.

Although vitamin B- 12 is contained in the soil on the surface of plant food, it is not a reliable source of B- 12 for vegetarians. Vitamin B- 12 provided by spirulina, marine plants, fermented soybean food and Japanese soybean paste is an inactive analog of B- 12, but it is not an active vitamin. Although dairy products and eggs contain vitamin B- 12, studies have shown that the level of vitamin B- 12 in the blood of dairy products and egg vegetarians is low. It is suggested that vegetarians who eat animal foods should avoid or restrict the use of vitamin B- 12 supplements or fortified foods.

Because the demand of vitamin B- 12 is small, and it can be stored and reused in the body, the symptoms of vitamin B- 12 deficiency will be delayed for many years, so it is recommended that all elderly vegetarians supplement vitamin B- 12.

The calcium intake of dairy and egg vegetarians is equal to or higher than that of non-vegetarians. Vegetarians' calcium intake is lower than dairy products and eggs, vegetarians and omnivores. It should be noted that vegans may need less calcium because foods with low total protein content and strong alkalinity can save calcium. In addition, compared with people who eat standard western food and are used to sedentary, if a person eats protein and foods with low sodium content and often carries out weight-bearing exercise, his demand for calcium may decrease. These factors, combined with genetic influence, can explain the difference of bone health that is not affected by calcium intake.

It is best for anyone to waste meat. I strongly support this vegetarian's view.

Dr. Mike, Johns Harkin Medical University (nutrition authority)

Because the calcium requirement of vegetarians has not been determined, and all women's risk of osteoporosis is related to insufficient calcium intake, vegetarians should meet the calcium requirement according to the amount determined by medical research institute according to their age. Calcium in many plant foods can be well absorbed by the human body, and foods are often rich in calcium, so vegetarian food can provide enough calcium. In addition, calcium has been added to many new vegetarian diets. Only when vegetarian diet can't meet the demand of calcium, do you need to eat the prescribed calcium supplement food.

Unless you eat fortified foods containing vitamin D, the supply of vitamin D in all kinds of foods is insufficient. Because fortified milk is the most common food source of vitamin D, a vegan diet may lack vitamin D. However, a strict vegetarian diet, such as soybean milk and some grains, can also be used to supplement vitamin D. In addition, studies have found that sunlight is the main factor affecting vitamin D levels, and the source of vitamin D in the diet is important only when sunlight is insufficient. Studies have shown that 5 to 15 minutes of sunshine every day can provide enough vitamin D(3 1). People with dark skin or people living in northern latitudes or cloudy and foggy areas may need to get more sunshine. Using shading will hinder the synthesis of vitamin D. Studies suggest that vegetarians should take vitamin D supplements if they don't get enough sunlight. This is especially important for the elderly, whose vitamin D synthesis efficiency is not high, and they may also be less exposed to sunlight.

Studies have shown that the zinc intake of vegetarians is lower than that of non-vegetarians or equivalent. Most studies show that the zinc content in hair, serum and saliva of vegetarians is within the normal range. This compensation mechanism can help vegetarians adapt to foods with low zinc content (33). However, due to the low bioavailability of zinc in plants, the marginal effect of zinc level change is still unclear, and vegetarians should strive to reach or exceed the recommended dietary amount of zinc.

Foods excluding fish or eggs lack long-chain n-3 fatty acid docosahexaenoic acid (DHA). Vegetarians may have lower blood lipid levels of this fatty acid, but not all studies agree with this judgment. Although the conversion efficiency seems to be low and the large intake of linolenic acid hinders the conversion, linolenic acid, the basic fatty acid, can be converted into DHA. At present, the effect of low DHA level is not clear. However, research shows that vegetarians should eat some foods rich in linolenic acid.