A vegetarian diet can easily lead to nutrient deficiencies; how can this be overcome?

Experts recommend that those wishing to become vegetarian should adopt a healthy vegetarian diet, prioritizing fresh vegetables, fruits, whole grains rich in fiber, and legumes. Meanwhile, refined grains, sugary dried fruits, and potato chips, although also vegetarian, are unhealthy because they contain high amounts of sugar and fat, according to the health website Medical News Today (UK).

While a vegan diet offers many health benefits, it can easily lead to nutrient deficiencies.

A vegetarian diet can also help prevent many types of cancer, such as breast, prostate, digestive, colon, colorectal, and pancreatic cancer. However, alongside these benefits, a vegetarian diet also has some drawbacks.

The first drawback to mention is that long-time vegetarians, especially those who have been vegetarian since childhood, may find it difficult to eat meat, fish, or seafood in places where vegetarian options are unavailable. Some vegetarians may find the taste and smell of these dishes unpleasant.

Another potential drawback of a vegetarian diet is the risk of not getting enough protein and certain nutrients such as vitamin B12, calcium, zinc, and iron. While plants still contain many of these nutrients, many foods will not provide as much as animal products.

Meat and shrimp are very rich in protein. Vegetarians, because they don't eat these foods, should prioritize protein-rich plant-based foods such as mushrooms, soybeans, mung beans, peas, peanuts, walnuts, almonds, pistachios, and seeds like chia seeds, flax seeds, pumpkin seeds, and hemp seeds to ensure they get enough protein daily. Using plant-based protein supplements can also help ensure adequate protein intake.

A vegetarian diet can also lead to deficiencies in certain nutrients such as vitamin D, B12, iodine, calcium, zinc, iron, and omega-3 fatty acids. In particular, vitamin B12 is a nutrient found only in animal products and not in plant-based foods. Therefore, vegetarians can supplement their vitamin B12 intake through milk or dietary supplements.

Vegetarianism is suitable for all ages. However, children, teenagers, pregnant women, and breastfeeding mothers are encouraged to adopt a balanced diet based on both plant and animal products. This diet will be healthier and help avoid the risk of nutrient deficiencies, according to Medical News Today .

Source: https://thanhnien.vn/an-chay-de-bi-thieu-chat-lam-sao-de-khac-phuc-185240925150503194.htm