Plant nutrition: how to avoid deficiencies?

Published on : 06 May 20203 min reading time

It is difficult to adopt a vegetarian diet. However, it is possible to have a healthy body without deficiencies by eating the right foods. To avoid deficiencies in animal protein or certain nutrients from fish, here are some tips to help you.

Compensate for the lack of animal protein

Not eating meat or fish can have negative effects on the human body. However, it is possible to counterbalance these deficiencies and vegan diets with vegetable proteins. Now, choose rice and beans, pasta and peas or lentils with bulgur. In addition, you don’t have to eat cereals every day. A person weighing 50 kg needs about 40 g of protein daily. Therefore, prefer legumes, either canned or in the form of palets. Some nuts and seeds are also available in the form of patties at organic stores. So keep your protein intake up with soy products, cereals and eggs.

Balancing your diet

In a vegan diet, certain foods must be replaced to avoid mineral deficiencies. To eat iron-rich foods, choose spinach, kale, quinoa, wheat germ or oatmeal. Then, don’t neglect the vitamins your body needs. Eat citrus fruits, broccoli and red berries to get more vitamin C. As for omega 3, replace the oils in fatty fish with flaxseed, walnut or rapeseed oil. Your body will thank you for it. In fact, it is also possible to be lacking in zinc when following this particular diet. As a substitute for meat, fish or seafood, eat more pulses and dried fruit. In addition to supplementing yourself with vitamin b12, also replace dairy products with calcium from green vegetables.

Follow a vegetarian diet in a thoughtful way

It is not easy to become a vegetarian, but it is more complicated to do it on a whim. Many people want to follow this specific diet, but they don’t start off on the right foot. In fact, before you decide to give up your meat steak, check with a doctor. A nutritionist or dietician will shed light on the positive and negative consequences of this decision. So, be sure before you make any changes to your diet. Indeed, only a professional in the field will be able to guide you in compensating for the absence of animal proteins. He or she will ensure that you make a successful transition without suffering a major deficiency. Generally, he does not often advise you to take dietary supplements.

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