vegetarian

5 Deficiencies most Vegetarians Have Trouble With

“Animals are my friends…and I don’t eat my friends.” If you, just like George Bernard Shaw, think of animals as your buddies, maybe this article will get your attention. Of course, there’s nothing wrong about choosing to stay away from meat. You should know there might be some consequences, though!

Here’s a list of 5 common deficiencies lots of vegetarians struggle with:

  1. Iron

Abstaining from red meat, birds or even fish (all of which are sources of iron) can get your organism into some trouble. You probably know that iron deficiency is reason number one for anemia. You might start feeling less energetic, weak and with lower cognitive functions. This element is super important especially for pregnant women as the lack of it may lead to serious birth issues. For all those reasons specialists suggest that vegetarians should eat more foods that are rich in iron.

iron plant sources

TIP: Vitamin C is said to help iron absorption, so be sure to take these foods together!

  1. Calcium

In order to maintain bone health, you should receive enough calcium in your body. Even kids know that dairy products are the most popular sources of thе mineral. Luckily, vegetarians are not like vegans who quit on milk and others as well. However, if you’re also not that much into dairy, at least try to eat more broccoli, grains or cabbage.

  1. Vitamin B12

Even though such deficiency is mostly found in strict vegans, vegetarians can also have low levels of vitamin B12. In case you’re facing symptoms like anemia, weakness, disequilibrium or limbs tingle, you might think about getting your blood tested. This vitamin is quite important for the metabolism, for keeping the central nervous system into good functioning and for red blood cells formation. Stay aware!

vitamin B12 deficiency symptoms

  1. Omega-3 fatty acids

Good news is, plant products, just like the animal ones, can also contain omega-3 fatty acids. However, don’t think that they are the same in both types! Animal products are thought to contain long chain omega-3 fatty acids, which might be quite beneficial for the heart health. Sadly, that’s not exactly the case when it comes to plant-based foods.

  1. Zinc

This mineral is very important for the immune system as it’s known to participate in cell division as well as in cell growth. This way it might help for faster recovery from wounds and others. Zinc is mostly found in foods that are rich in proteins like red- and bird meat. So, in case you’re suffering from hair loss, regular infections or lack of appetite, you should definitely do something about your zinc levels!

We all talk about how desperate we need health, but “nothing changes until you change” after all!

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