12 nutritional advice for vegetarians

Vegetarianism ”:

They are people who do not eat meat, chicken and fish in their diet and eat only vegetarian food.
Vegetarians depend on grains, legumes, nuts, fruits, vegetables, and anything that is not vital for their daily diet.

Dietary advice for vegetarians:

Because of the dependence of vegetarians on vegetables and fruits, the most important characteristic of their meals is the high proportion of dietary fiber and this leads to a sense of satiety, control constipation and lower the proportion of calories because of the low fat intake.
People with vegetarians are less susceptible to chronic diseases than non-vegetarians. These include obesity, diabetes, blood pressure, arteriosclerosis, gallstones, gastrointestinal and respiratory diseases, and cancer. This is due to the nature and quality of nutrients consumed by vegetarians and their saturated fat Cholesterol and contain high dietary fiber, folic acid and antioxidants such as vitamin E, C and carotenoids. (Read also: Facts about obesity)
Vegetarians should take into account the nutrients and nutrients that vegetarians lack, such as vitamin D and vitamin B12, as well as iron, calcium and zinc. This deficiency can be overcome by dietary supplements and continuous medical analysis (see also: Calcium and Bone Health)
Many studies suggest that the fitness of vegetarians is more than twice as likely as fitness for meat eaters and that they are able to relax after hard exercise five times faster.
Many studies suggest that vegetarians are intelligent, live simply, economically, long-term, and less prone to disease and poisoning than non-vegetarians.
The trouble that vegetarians may suffer is the difficulty of diversification in vegetarian food, the processing of vegetarian food needs a long time and vegetarian food items are not tasty sometimes and may suffer from a lack of diversity in foods that suit them, especially on occasions and trips.
Vegetarian food contributes to lowering blood cholesterol, lowering blood pressure and reducing exposure to heart disease.
Due to the lack of calories in the plant foods so it is better to eat more than the meals to make sure to get all the necessary protein materials necessary for growth, especially children, pregnant and lactating and can increase the amount of energy gained by eating more than a few useful foods such as soy, legumes , Peanut butter, avocado, soy milk, whole-fat or fortified rice milk, and soy protein as an alternative to animal protein (See also: 6 Benefits of soy milk)
Vegetarians who work on weight loss programs and diets should include a wide variety of vegetables, fruits, legumes and nuts, and the comparison of nutrients in the proportions indicated by food organizations, especially in the amount of energy required and the proportions of elements such as iron, calcium, zinc, vitamin D and B12. : Benefits of vegetables and fruits on the body)
Vegetarians are more susceptible to B12 deficiency because they are not available in plant sources but are available in animal-based foods such as red meat, liver, kidneys, fish, cheese, eggs and milk. They should take vitamin B12 in tablets or needles regularly and under supervision. medical.
It is difficult to absorb iron from vegetables and fruits compared to iron available in meat so that it is easy to absorb. Therefore, they should concentrate on eating iron-rich foods such as red meat, especially liver, spinach, kidneys, egg yolk, spinach Sesame seeds, cinnamon, dried fruits such as apricot and figs, grains and nuts, and more foods that help absorb iron from food better, such as foods rich in vitamin C.
Vegetarians receive a low percentage of zinc, so it is preferable to concentrate on foods rich in zinc from plant sources such as legumes, nuts, nuts and soy foods.