This is how vegetarians get all the nutrients

Vegetarian diet is healthy, as confirmed by the German Nutrition Society (DGE). Who takes on plant food instead of meat, takes more fiber, vitamins, minerals and phytochemicals to himself and less unhealthy saturated fat and cholesterol.

Ovo-lacto-vegetariansThose who refrain from eating meat but eat dairy and eggs will get all the nutrients they need in a balanced and varied diet.

For vegan that is not so unrestricted. Since they are purely vegetarian and eat eggs and dairy products, they must be fully informed in terms of nutrition, so as not to get any deficiency symptoms. Those with higher nutritional needs, such as pregnant and breastfeeding women, infants and children, advise the DGE on vegan diet completely.



iron

Iron ensures that our blood transports oxygen. Main supplier is meat. Although iron is also found in plant foods, vegetable iron is, unlike animal iron, less well absorbed by the body. Tip: Vitamin C-containing foods improve iron absorption. It is therefore recommended for vegetarians, ferrous foods such Whole wheat bread, millet, beetroot and green leafy vegetables combined with vitamin C, so for example a glass of orange juice to eat.

Beware of coffee and black tea immediately after meals: They inhibit iron absorption.

Interesting: Studies have shown that vegetarians do not get iron deficiency more often than other people. It is believed that the body adjusts to the lower iron diet, and absorbs more iron from the existing food. (Read on: If the body lacks iron)



Vitamin B12

The body needs vitamin B12, among other things for blood formation. The vitamin is almost exclusively found in animal foods such as meat, eggs and dairy products. Ovo lacto vegetarians therefore absorb enough vitamin B12 via eggs and milk. Vegans remain as a source of vitamin B12 only fermented foods such as sauerkraut. They are usually undersupplied with vitamin B12.

Once the body absorbs the vitamin, it uses it again and again. Deficiency symptoms usually do not appear until after five to ten years. Particularly at risk are people with a lack of acidity in the stomach, which is the case in 10 to 30 percent of people over the age of 50 - usually without those affected knowing about it. Your body can only absorb the vitamin in a reduced way. The risk of vitamin B12 deficiency is therefore increased in old age.

The problem: A deficiency is difficult to prove, but can have serious consequences, including nerve disorders. Vegan diet in pregnancy and a vitamin B12 deficiency in infants can lead to permanent developmental disorders in children. As the mother's vitamin B12 levels fall during pregnancy, the risk of a deficiency increases for ovo-lacto-vegetarians too.



Vitamin D

High-fat sea fish, milk, dairy products and eggs provide the body with vitamin D. Ovo lacto vegetarians usually do not risk undersupply if they drink enough milk. After menopause, however, women can no longer absorb as much vitamin D. Similar to vegans, they are at particular risk of developing vitamin D deficiency.

Tip: It helps to go out regularly. The reason: Plants provide a precursor of vitamin D, which is converted into the vitamin itself when there is enough sunlight.

Important especially for the dark season: Face and hands should receive at least 10 minutes of daylight daily. Attention: During pregnancy the vitamin D supply is insufficient for a vegan diet.

calcium

Calcium is important for the bones. The best sources of calcium are milk and dairy products. But also vegetables, fruits, wheat, meat and eggs contain calcium, but much less. For vegans: Eat plenty of calcium-rich vegetables such as kale, rocket, broccoli or fennel, and drink high-calcium mineral water (up to 450 mg per liter).

The good news: Apparently, vegans can absorb more calcium from their diet, the body adapts to the lower supply.

protein

Often there is a lack of protein when it comes to vegetarian or vegan nutrition. But is the body really lacking protein? No, says the German Nutrition Society (DGE). There is practically no shortage of supplies here. Adults should not take more than 0.8 grams of protein per kilo of body weight.In fact, we eat twice on average.

Protein is not only found in meat, but also in plants, especially in millet, soy (tofu), spinach, white beans, chickpeas, nuts, potatoes and parsley. Since vegetable protein usually contains less essential amino acids, you should pay attention to combinations that are of high biological value: These include dairy products and cereals (eg muesli), dairy products and potatoes (eg jacket potatoes with cottage cheese), egg and cereals, cereals and legumes ( like chickpeas, lentils, beans, peas, soybeans).

Among the advocates of vegetarian diet, too much protein is seen critically in the body anyway. The authors of the book and vegetarians Armin Risi and Ronald Zürrer argue in their guidebook "Vegetarian living: advantages of a meatless diet" that excess animal protein is deposited in the human body and serves as food for putrefactive bacteria. The resulting toxins are said to pollute the kidneys and provide fertile ground for diseases such as gout, arthritis, diabetes and cancer. A problem that vegetarians are spared.

book tips

"Vegetarian living - the benefits of a meatless diet", by Armin Risi and Ronald Zürrer, Govinda-Verlag, 4.50 euros

For whom? An ideal book for those who still want to be convinced: The two authors are vegetarians themselves and include so many advantages of the vegetarian diet, that after reading definitely you do not want to eat any more meat.

"Vegetarianism: Basics, Benefits, Risks", by Claus Leitzmann, C.H. Beck-Verlag, 7.90 euros

For whom? If you are looking for a sound scientific approach to the subject of vegetarianism, Claus Leitzmann is right. The now emeritus professor recently headed the Institute of Nutrition Science at the University of Gießen and gives in his book a good insight into the advantages and disadvantages of vegetarian nutrition. Do not worry, it is also easy to understand for laymen.

Video Recommendation:

How to Prevent Deficiencies on a Vegan Diet (March 2024).



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