1. Egg milk is the best

Milk is rich in calcium and protein, and eggs are rich in iron, protein, vitamin B and lecithin. Dieticians in Tai 'an Hospital advise vegetarians to eat 2? 3 eggs or 1 a day? 2 cups of milk to supplement nutrients that are easy to lack.

2. Adding calcium to strengthen the bones

Calcium is the main component of bones and teeth. Calcium deficiency in infants will lead to growth retardation, skeletal 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 2% higher than that of ordinary people, because the study found that the bone density of vegetarians is 35% lower than that of non-vegetarians, and the long-term vegetarians are lower than those of vegetarians. She reminded that in addition to eating more calcium-rich foods such as dairy products, green leafy vegetables, beans, black sesame seeds, Nostoc flagelliforme, and calcium-added cereals, the following life tips can be combined to improve calcium absorption:

● Calcium-containing foods can be combined with vitamins? Eat together, for example, eat fruit after meals, with fruit juice at meals.

● sunbathe for 15 minutes every day to increase vitamins in the body? Promote calcium absorption.

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

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

3. Protein complementary method

protein, who is rich in protein, is in urgent need of a growing child, a pregnant woman with a new life and a patient with physical function. However, most of the protein plants belong to the incomplete protein, which can't completely provide the eight essential amino acids needed by the human body, and may lack several of them.

Expert nutritionists remind vegetarians to make good use of the "protein complementary method" to make up for each other's shortcomings by matching a variety of plant-based protein ingredients, such as brown rice with soybeans, mung beans with coix seed, and five-grain steamed bread. Moreover, we should pay attention to the variety of food collocation methods, so that we can get different kinds of nutrients every day. Besides beans, nuts and seeds are also good sources of protein.

4. Iron supplement campaign

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

Experts point out that women in the third trimester of pregnancy need to take enough iron to supply the fetus for the growth of the newborn in the fourth month after birth.

Although green vegetables, whole grains and legumes all contain iron, the absorption rate of iron from plant sources (about 5%) is much lower than that from animal sources (about 25%). Therefore, nutritionists suggest that the iron intake of vegetarians should be twice as much as that of non-vegetarians, with girls at least 2 mg and boys at least 15 mg every day, otherwise anemia will easily occur.

5. vitamin B12

vitamin B12 is almost always found 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. The deficiency of vitamin B12 will affect the hematopoietic function, make the homocysteine metabolism in the process of amino acid metabolism poor, and then lead to cardiovascular diseases.

experts suggest that vegans can consult a doctor or dietitian and actively supplement vitamin B12.

6. Zinc is also indispensable

Zinc is related to the growth of cells and the height development of children, but it is mostly found in animal foods. Moreover, some plant foods contain more fiber and phytic acid, which will affect the absorption rate of zinc, so experts do not agree that children should be vegetarian from snacks.

Children and adolescents who have been vegetarian for a long time should strengthen zinc supplementation by eating more foods such as wheat germ, sesame seeds, pumpkin seeds and maple syrup.