Vegetarianism refers to not eating animal foods such as livestock, poultry, seafood, etc. Depending on the food eaten, it can also be categorized as full vegetarian, egg-lacto-vegetarian, milk-vegetarian, egg-vegetarian, etc. Those who don't eat any animal food at all are full vegetarians, and those who eat eggs, milk and related foods are egg-lacto-vegetarians.

For vegetarians, due to the predominance of plant foods, the nutrients that the vegetarian population may be deficient in are protein, calcium, vitamin B12, n-3 polyunsaturated fatty acids, vitamin D, iron, zinc and so on, and here is how to ensure that the intake of these nutrients on the basis of a vegetarian diet, respectively.

1, eat more soybeans and their soy products

Soybeans are plant foods with the highest protein content, amino acid composition of a reasonable crop, protein content of an average of 40%, vegetarians can be soybeans and their products as a major source of high-quality protein, soybeans also contain unsaturated fatty acids, B vitamins, soy lecithin, soy isoflavones, etc., the fermented soy products It also contains vitamin B12. Soy products such as tofu, shredded tofu, and dried tofu are processed with calcium-containing coagulants and are a good source of calcium.

Because whole soybeans are not highly utilized for digestion and absorption, consuming more soy products, such as tofu and soybean skins, can increase the digestibility of proteins by about 30 percent, and the taste is better than whole soybeans.

It is recommended that full-vegetarian people consume 50g?80g of soybeans or an equivalent amount of soy products per day, including 5?10g of fermented soy products, and that custard-vegetarian people consume 25g?60g of soybeans or an equivalent amount of soy products per day.

2, cooking oil with

Vegetarians are prone to lack of n-3 polyunsaturated fatty acids, in the choice of cooking oil, more choice of n-3 polyunsaturated fatty acid-rich oil, such as flaxseed oil, canola oil, perilla oil, soybean oil.

You can stir-fry with canola oil and soybean oil, and use perilla oil or flaxseed oil when making cold dishes.

3, mushrooms, seaweed can not be less

Seaweed rich in trace elements is extremely strong, rich in long-chain n-3 polyunsaturated fatty acids, mushrooms are rich in nutrients and phytochemicals beneficial to the human body, therefore, seaweed, mushrooms can be used as a vegetarian population n-3 polyunsaturated fatty acids, vitamins (especially vitamin B12) and minerals (iron, zinc, etc.) as important sources.

4, sun exposure

Appropriate sun exposure can promote the synthesis of vitamin D from 7-dehydrocholesterol under the skin, which is also an important source of vitamin D supplementation for vegetarians.

5, appropriate supplementation

You can supplement multivitamins, calcium tablets, fish oil, vitamin D, protein powder and so on on the basis of the above dietary recommendations, and it is recommended that you consult with a nutritionist or follow the instructions to consume.