With the deepening of health concepts and environmental awareness, vegetarianism has become a fashion nowadays. Many people hope to achieve a slim figure and good health through vegetarianism. However, experts point out that unscientific vegetarianism may lead to nutritional deficiencies and cause diseases.
"Vegetarianism has a long history in our country, and the way people practice it varies from person to person and from region to region," Chen Xiafei, Chief Nutritionist of the Nutrition Department at Huadong Hospital in Shanghai, told a reporter from Life Times. Generally speaking, vegetarians can be divided into three types: First, 'vegans' who do not eat any food related to animals; second, 'lacto-ovo vegetarians' who only consume eggs and milk as animal-based foods; and third, 'lacto-vegetarians' who do not eat any animal-based foods except for milk. Relatively speaking, 'lacto-ovo vegetarians' are less affected in terms of nutritional intake.
Vegetarianism can reduce diseases such as obesity, hyperlipidemia, and diabetes, but it can also lead to problems like a pale complexion, fatigue, and decreased immunity. Chen Xiafei said that long-term vegetarianism may lead to insufficient protein intake and deficiencies in iron, zinc, and vitamins. Especially for women, a deficiency in iron and vitamin B12 can impair blood production function.
"In fact, vegetarians can supplement the deficient nutrients through reasonable food combinations," Chen Xiafei said.
First, combine grains and legumes to supplement protein. Since plant proteins are incomplete proteins, vegetarians may lack one to several essential amino acids. When grains and legumes are eaten together, the quality of protein can be significantly improved. Red bean rice and eight-treasure rice are good choices.
Second, supplement zinc and iron with coarse grains and nuts. It is easy for vegetarians to be deficient in iron, leading to anemia and a pale complexion. Vegetarianism can also cause zinc deficiency, affecting normal physical development. Eating more coarse grains, soy products, nuts, and brown sugar can supplement zinc and iron. For example, use whole wheat bread instead of regular bread, use brown sugar instead of white sugar, and eat more black foods such as black rice, black sesame seeds, and black fungus.
Third, eat more seafood to supplement vitamins. Animal organs, eggs, and dairy products are rich in vitamins, but vegetarians often cannot obtain them. Regularly consuming foods like seaweed, laver, and kelp can increase vitamin B12 intake. At the same time, it is best to also take some multivitamins.
Finally, Chen Xiafei pointed out that vegetarians should avoid eating a single type of food. They should consume several major food groups daily, including grains, legumes, tubers, vegetables, and fresh fruits, along with moderate amounts of oil and other seasonings. In addition, it is essential to eat on time and, besides the three main meals, add two or three secondary meals, eating things like soy milk, red dates, peanuts, and walnuts. They should also pay attention to sun exposure and exercise regularly.