How do vegetarians eat healthier? The expert's answer is to ensure a balanced diet like a meat eater. Compared with carnivores, herbivores are facing greater danger. They may unconsciously lack essential nutrients such as protein, vitamin B 12, calcium, iron and zinc, so they should ensure that their food contains these nutrients.

Protein is composed of amino acids, eight of which are the basic elements to keep healthy. The main sources of vegetarian protein are soybeans, beans (such as lentils), cereals and milk (such as yogurt, cheese and milk). There is a difference between soybeans and dairy products. Protein in the plants listed above does not include all essential amino acids needed by the body. It is very important to eat all kinds of these foods every day (such as some beans for lunch and some cheese for dinner), so as to ensure that you get the nutrients your body needs.

Many vegetarian foods contain vitamins and minerals, but vitamin B 12 is less in plant foods, and its importance lies in maintaining the health of blood circulation system and nervous system. If the body lacks vitamin B 12 for a long time, it may lead to anemia and irreversible nerve damage. In order to avoid the above situation, we should ensure that the diet contains eggs, which are rich in vitamin B 12. If you are a strict vegetarian and want to get more vitamin B 12, you can supplement more vitamin B 12 from yeast and bean products (soybean yogurt, etc.). ), margarine and grain.

Another potential deficiency for vegetarians is iron deficiency, because the human body needs iron to make hemoglobin, which can lead to anemia. Meat is the main source of iron in food, but it is not the only source. Vegetarians can eat a lot of the following iron-rich foods: dairy products, whole wheat bread, dark green leafy vegetables (especially spinach), beans, nuts (especially pistachios and cashews), sesame seeds, pine nuts, oats, dried fruits (especially figs and dried apricots) and eggs. But the iron content in these foods is less than that in meat, which means you need to eat a lot of these foods.

Vitamin C helps to absorb iron, so foods rich in iron should be eaten with foods rich in vitamin C (orange juice, oranges, kiwis, berries, etc.). ). The intake of tea, cola, coffee and chocolate drinks should be limited to two or three times a day, and it is not advisable to drink them at meals or immediately after meals, because tannins and caffeine in these drinks will weaken the absorption of nutrients such as iron and calcium. …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………