The conditions under which animals are kept and the way they are killed in slaughterhouses often make the news. Whether for ethical or health reasons, the vegetarian diet is on the rise. But the latter is not without risk and can cause shortcomings.
When we adopt a vegetarian diet, we eliminate meat, fish, and seafood. We focus on plants such as fruits, vegetables, legumes, and grains. On the other hand, dairy products, eggs or honey can be part of a vegetarian diet if you wish.
In addition, limiting or stopping meat reduces the risk of obesity, cardiovascular pathologies, diabetes and helps prevent some types of cancer.
Vitamins and minerals
For a good vegetarian diet, you have to bet on a varied diet. Your plate should include grains, vegetables, some oilseed products and legumes. It is also necessary to pay attention to the consumption of vitamins, mineral salts and fresh vegetables. Cereals are combined with legumes to avoid protein deficiency.
Protein and iron
Eggs are also a good source of protein, as is tofu, which is also a source of iron. This deficiency is common and not only among vegetarians. Also turn to broccoli, dark chocolate or black currants, which are rich in iron.
Finally, omega-3, vegetable oils and oily fruits are good allies. They provide good fats.
40 grams of protein per day is enough for a 50 kg person. Lentils, beans, chickpeas, fava beans, peas will do. You can choose them fresh, canned or in the form of pucks and patties.