As the various health effects of vegetarianism become known, people are around a vegetarianis increasing more and more. The number of new middle-aged vegetarians who are thinking, ‘Should I try a vegetarian diet too’ is on the rise. However, unlike young vegetarians in their 20s and 30s, middle-aged people need to be more careful about nutrients that are easily deficient in a vegetarian diet.
Step-by-step vegetarianism for middle-aged and scarce nutrients
If you start a vegetarian diet during middle age, Graduated HerbalismIt is good to try First red meatto move them from the diet, and to the next step chickenAfter excluding , as the last step fish and milkIt is safest to exclude The reason for this step-by-step vegetarian diet is to provide time for the body, which has been used to eating meat for the rest of its life, to adapt to the vegetarian diet, and avoid side effects -effects of vegetarianism.
According to research by nutritionists, the nutrient most likely to be deficient in a strict vegan diet is: Calcium, protein, vitamin B12, ironto be. Unlike young vegetarians in their 20s and 30s, they need to supplement with nutrients that are easily deficient in middle-aged vegetarians. By excluding protein-rich meats and eggs from your diet, getting the nutrients you need to maintain muscle becomes very important. osteoporosisAttention should also be paid to calcium to prevent blood clots and iron to prevent anaemia.
Protein is needed to maintain muscles
Protein is an essential nutrient essential for muscle maintenance, whether animal or plant based. tofuFoods made from soya beans such as walnuts and almonds nutsrich in A 300g portion of tofu contains around 24g of protein. Our body needs about 8 g of protein per 10 kg of body weight per day.
Iron is important for preventing fatigue and preventing anaemia
Not eating meat can lead to iron deficiency. If you don’t have enough iron, you often complain of fatigue and the health of your hair and nails deteriorates, and taking iron supplements is another way. According to the Ministry of Health and Welfare, adult women between the ages of 19 and 50 18mgiron intake is recommended. spinachis a vegetable rich in iron, and with 3 cups of fresh, raw spinach, you can get 18 mg of iron.
Calcium for bone health and prevention of osteoporosis
Calcium plays an important role in bone, dental, heart and nerve health. Calcium-rich plant foods Almonds, Spinach, Cabbage, Orange can be quoted etc. One cup of cabbage contains about 268 mg. The recommended daily amount of calcium is around 1,000 mg.
Vitamin B12, which is difficult to consume in a vegetarian diet
Vitamin B12, which can be obtained mainly from animal foods, is essential for DNA, red blood cells and sugar metabolism. fortified with vitamin B12 soy milkme Serial The product is good to eat. As it cannot be consumed as a vegetarian diet, it is necessary to check whether the correct level is maintained through regular blood tests.