The nutritionist points out that vegetarians tend to have insufficient intake of iron and zinc, and can supplement by eating more spinach, mushrooms, soybeans, dark green vegetables, brown rice and oats. (photo taken from freepik)
[Health Channel/Comprehensive Report]November 25 is World Meatless Day, also known as International Vegetarian Day. Nutritionist Yu Zhuqing said that although there are many benefits of being a vegetarian, some animal foods contain more nutrients, such as iron, iron and zinc. easy to be insufficient. You can take more spinach, mushrooms, soybeans, dark green vegetables, brown rice and oats to supplement. Also avoid drinking tea or coffee at the same time as you eat, so as not to affect iron absorption.
Yu Zhuqing posted on his Facebook page “Yu Zhuqing nutritionistPosted a post to share that in the previous years there would be nearly ten million people in the world who would unite to respond to this green festival on November 25th and use green food to contribute to the earth, also reminding vegetarians to pay attention to the ‘nutritional balance and supplementation of iron and zinc, protein, calcium, vitamin D, vitamin B12.
iron supplement
Yu Zhuqing pointed out that spinach, mushrooms, soybeans, dark green vegetables, brown rice, oats, etc. They are all sources of iron and can be eaten alongside vitamin C-rich fruits and vegetables to aid in iron absorption.
Mineral zinc supplement
Yu Zhuqing said that the mineral zinc is mainly found in some seafood and meats, and vegetarians can also get it from whole grains, oatmeal, brown rice, black beans, cashews and other foods.
protein supplement
Yu Zhuqing said that edamame, tofu, soy milk, dried tofu and nuts are rich in protein, and some vegetables, such as broccoli, sweet potato leaves, corn, burdock and asparagus, are also rich in protein. protein.
Calcium and vitamin D supplement
Yu Zhuqing said that milk, cheese, yogurt, sesame seeds, nuts, seaweed, mushrooms and as much sun exposure as possible can supplement calcium and vitamin D.
Vitamin B12 supplement
Yu Zhuqing pointed out that since vitamin B12 usually cannot be obtained from foods such as beans, vegetables and fruits, vegetarians are also prone to vitamin B12 deficiency, so they can supplement eggs, dairy products, cheese, milk or beans, whole grains and other foods to reduce the risk of vitamin B12 deficiency Supplement with vitamin B12.
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