[Henan Science Popularization] "Dietary Guide" easy to read: How can vegetarian people avoid nutrient deficiency?

Because there are fewer daily diet types of vegetarian crowds than ordinary people, it is easy to cause some nutrient deficiency of some meat food sources. How to effectively avoid the lack of nutrients?

Fresh vegetables and fruits are very important for supplementing the nutrients of the vegetarian crowd. They should be diverse and sufficient every day, especially the a lot of bacteria and mushrooms, such as shiitake mushrooms, Ping mushrooms, beef liver, fungus, white fungus, etc. Nutritional and plant compounds that are beneficial to human health. These ingredients have greatly enhanced the edible value of mushrooms, such as protein, dietary fiber, vitamins, minerals, and mushroom polysaccharides.

The rich vitamins and minerals in mushrooms can be used as important sources of vitamins, especially vitamin B12 and minerals such as iron and zinc.

There are many types of algae plants. Commonly can be cooked and can be cooked and edited directly. Some seaweeds such as sparrows, small ball algae, and red algae requires processing or industrial preparation.

Among the algae carbohydrates, seaweed polysaccharides and dietary fiber each account for about 50%. The ability of algae to enrich the trace elements is extremely capable, so it contains very rich minerals and trace elements. Algae is rich in long-chain N-3 polyunsaturated fatty acids (DHA, EPA, DPA), which can be used as one of the sources of N-3 polyunsaturated fatty acids in the vegetarian crowd.

The human body's demand for fatty acids is diverse, especially the need to meet the needs of essential fatty acids. Different edible oils have different types and contents of essential fatty acids. Therefore, it is recommended that people often change different types of edible oils.

Vegetarian people are prone to N-3 polyunsaturated fatty acids. Therefore, we should pay attention to choosing edible oils rich in N-3 polyunsaturated fatty acids, such as flaxseed oil, perilla oil, walnut oil, rapeseed oil and soybean oil.

The higher the content of unsaturated fatty acids, the less heat to the edible oil, the easier it is to oxidize. When cooking, the edible oil should be correctly selected according to the required temperature and heat resistance, which can avoid the oxidation of edible oil.

Vegetarians are recommended to cook with rapeseed oil or soybean oil. Line seed oil, perilla oil and walnut oil are cold.

Vegetarian people are prone to deficiency nutrients mainly include N-3 polyunsaturated fatty acids, vitamin B12, vitamin D, calcium, iron and zinc.

In order to avoid the lack of these nutrients, it is recommended to consciously choose and eat more foods or nutrient supplements rich in these nutrients.

N-3 foods with more unsaturated fatty acids include: linen seed oil, perilla oil, walnut oil, soybean oil, rapeseed oil, Qia seed oil, and some algae.

Foods rich in vitamin B12 include: fermented bean products and mushrooms, and vitamin B12 supplements should be taken if necessary.

Foods rich in vitamin D are: foods that strengthen vitamin D, and pay attention to the sun.

Foods that can be supplemented by calcium are: soybeans, sesame, kelp, black fungus, green vegetables, milk and dairy products.

Foods that can be supplemented by iron are: black fungus, black sesame, lentils, soybeans, nuts, amaranth, pea seedlings, spinach, etc.

Foods that can be supplemented by zinc are: whole grains, soybeans, nuts, mushrooms.

Source: Henan Health Central Plains Service Guarantee Center

Author: Book Xiaoyan

Editor in charge: Yu Kunpeng

- END -