Nowadays, there are more and more vegetarians, including many celebrities from the entertainment and political circles, who have started to advocate against consuming animal products. However, becoming a strict vegetarian is not that easy. The following are issues that vegetarians need to pay attention to.
Be mentally prepared to become a vegetarian
Vegetarian nutritionist Julieanna Hever points out, "When people challenge conventional eating habits, conflicts with family and friends are inevitable. Your family might try to persuade you with earnest advice, and you might also lose opportunities to dine out with friends. This is when your mental fortitude is tested. Why do you want to become a vegetarian? Do you have a strong and firm reason in your heart? If not, you are likely to give up because of a few words from people around you."
Need to supplement Vitamin B12
The nutrient that vegetarians most easily lack is Vitamin B12, as it is almost nonexistent in plant-based foods. B12 helps maintain the health of nerves and blood cells and aids in DNA synthesis. A deficiency in B12 can lead to fatigue, weakness, constipation, weight loss, nerve problems, and mental depression. Therefore, some vegetarians are more prone to depression or other mental health issues. The primary sources of Vitamin B12 are meat, eggs, dairy, and seafood. If you stop eating meat, you should still drink milk or yogurt. Research has found that the utilization rate of Vitamin B12 from dairy products is higher than from meat. Based on the same B12 content in food, consuming dairy products can most effectively increase the level of Vitamin B12 in the blood.
Need to supplement iron
There are two forms of iron: heme iron and non-heme iron. 40% of heme iron comes from animal products and is easily absorbed by the body. Vegetarians can only consume non-heme iron, which is not easily absorbed, so vegetarians need to consume more iron to maintain their health. Plant-based foods rich in iron include: legumes, sunflower seeds, raisins, and dark leafy greens. Foods high in Vitamin C, such as chili peppers, citrus fruits, and broccoli, can promote iron absorption.
Eat more protein-rich foods
Montreal-based vegetarian nutritionist Valerie Rosser points out that we need to consume protein at every meal. Protein is a component of the body's tissues and breaks down into amino acids, which help with cell growth and repair. The U.S. Institute of Medicine recommends that adults should consume 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 68 kg, you would need to consume 54 grams of protein daily. Rosser notes that protein-rich foods include soybeans, lentils, and quinoa.