Vegetarian easy to lack what nutrients?

A lot of people because of their religion, diet or consider from healthy angle, choose a vegetarian. A vegetarian diet has become a very popular way. A vegetarian diet is also divided into many types, pure vegetarian does not eat any animal products, including meat, eggs, milk, or honey. And many vegetarian from the nutritional point of view, preference "cake", that is, and vegans compared they will eat eggs and dairy products. In addition, some vegetarians just because diet and don't like animal products taste, but can usually accept eggs and dairy products, occasionally eat meat.

Vegetarian has great advantages in terms of nutrition, for example, will provide more rich in potassium, magnesium plant chemicals, vitamin C, dietary fiber and various antioxidative capability for us, but on the other hand will also make some nutrient intake is not easy to achieve human daily requirements, especially for vegans speaking, the need for more their own recipes meticulously collocation, in order to obtain adequate nutrition. So easy vegetarian lack what nutrients?

1.Iron

In a normal diet, meat, offal and animal blood is the best source of iron, and the iron in plant foods is very difficult to be absorbed by human body, so that vegetarians are more prone to iron deficiency anemia, so vegetable dish with need to pay much attention to the intake of iron, or examination in accordance with the conditions prescribed iron supplement agent.

Iron rich vegetarian diet includes:

Fungi (iron content of fungi is considerable, even with some meat compared is also the only high not low, but the absorption rate is low in many animal products), legumes (lentils, Yuba, tofu skin etc.), grains (barley, naked oats, buckwheat, wheat bran skin), fruit (raisins, sea buckthorn), jujube, black sesame, chrysanthemum, sesame etc..

2.Zinc

Zinc can promote the growth of the human body, enhance the body immunity, maintain the body's normal appetite, zinc deficiency can bag manufacturer lead to anorexia, the partial eclipse taste decline, even different food.

Zinc can also maintain normal spermatogenesis in male, zinc exist in the male testes, involved in sperm whole generation, maturation and capacitation process, once the male zinc deficiency, it will lead to the decrease in the number of sperm, vigor drops, semen non liquefaction, eventually leading to male sterility. Animal foods containing zinc quantity generally more, zinc content in plant foods mean less.

Including the zinc containing a variety of plant foods higher: wheat germ powder, wheat bran, barley, beans, mushrooms, nuts.

3.Vitamin B12

Vitamin B12 can prevent malignant anemia, maintain the health of the nervous system, promote the carbohydrate, fat and protein metabolism, eliminate irritability, focus attention, enhance memory and sense of balance, is a function of the nervous system and perfect the essential vitamins. Vitamin B12 deficiency can cause pernicious anemia, irregular menstruation, headache, memory loss, etc..

Vitamin B12 is only found in animal foods (including eggs and dairy), fungi food and fermented foods. Therefore, "the crowd cake" is often not easy to lack, but for vegans, because it will not consume any animal food, so the intake of vitamin B12 will be greatly limited.

Plant more bag factory vitamin B12 in foods include: fermented food (bean curd, fermented, fungi etc.).