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When deciding to switch to a vegetarian diet, it is important to remember that due to the exclusion of some foods, we will not provide our body with all the necessary nutrients. Therefore, it is necessary to properly supplement and replenish vitamins, fatty acids, micro- and macroelements.
According to a study published by The Permanente Journal, a scientific publication dedicated to medicine, remember to supplement with the following:
- vitamin B12,
- vitamin D,
- fatty acids.
How to supplement deficiencies?
The above-mentioned components can be obtained not only from supplements in the form of tablets and nutritional supplements. It is worth supplementing them by eating the right products.
Protein can be found in quinoa seeds, brown rice with beans, hummus, whole grain pita and soybeans
You’ll get iron from beans, black beans, soybeans, spinach, cashew nuts, oatmeal, and tomato juice. You’ll find sufficient sources of calcium in tofu, mustard, cabbage and turnip greens, while you’ll get vitamin D by consuming soy milk and cereal grains. Vegetarians are at risk of omega-3 fatty acid deficiency, and you can make up the shortfall with products such as ground flax seed, flax oil, walnuts, and canola oil. Vitamin B12 should be obtained in tablet form.