Contrary to the general opinion, vegetarian diets are not restrictive, tasteless and boring and theyre often healthier than regular eating regimens, as they provide lower amounts of bad fats and sugars.

Adopting a vegan regimen is a deliberate choice, so its unrealistic to say people who decide giving up meat and dairy and sticking with plant-based products are forbidden to eat certain types of foods.

They choose to eliminate those foods from their daily menu because they realize vegetarian diet and nutrition principles can walk hand in hand: one can get all the nutrients their bodies need and can have a perfectly healthy and strong body while eating only veggies, fruits and whole grains.

As long as enough attention is paid and foods are chosen based on their nutritional value and not only on their taste, vegetarian diets can be excellent allies for those looking to improve their health state, boost their energy levels, enhance their mood and achieve a slimmer body.

Vegetarian diet and nutrition: how to prevent deficiencies

Like any other eating regimen, vegetarian diets can be healthy, balanced and complete or unbalanced and missing essential nutrients. Neglecting the intake of certain categories of foods and eliminating others for good can lead to nutritional deficiencies and consequently, to serious health problems.

Its therefore important to get familiar with the principles and strategies that can help you balance your vegetarian diet and nutrition and keep deficiencies away.

Principle no.1: Keep an eye on B and D vitamins

Vitamins B and D are necessary for maintaining the normal composition of blood, the proper functioning of the cardiovascular system, for enhancing iron absorption, strengthening bones, improving skins appearance and preparing the body for pregnancy.

Given that B-vitamins are present in larger amounts in animal products, you should either consume large amounts of soy products, vitamin-enriched cereals, avocado, peanuts and peanut butter, bananas, grapefruits, dark green veggies and citrus fruits or consider a dietary supplement.

As for vitamin D, the best vegetarian sources are soy products, orange juice, mushrooms, fortified cereals and sun exposure! For those eating dairy, milk, yogurt and eggs are very good sources of this nutrient as well.

Principle no.2: Dont neglect fats

Although its generally accepted that fats should represent the lowest proportion of a vegans meals, good fatty acids shouldnt miss from ones menu as they are essential for the normal functioning and development of the brain and nervous system. Omega-3 fatty acids can be taken from supplements if no fish and eggs are consumed.

Foods containing this nutrient and other healthy fats that are allowed in vegetarian diets are hazelnuts, olive oil, coconut oil, hemp and flex seeds, cashew, pecan, olives and almonds.

Principle no.3: Eat enough iron and zinc-rich foods

Zinc is needed for cell division, protein synthesis and a strong immune system. It stimulates cell regeneration and tissue repairing, facilitates the delivery of nutrients and oxygen to organs and promotes wounds healing.

Iron sustains the functioning of the cardiovascular system, supports metabolic processes, enhances oxygen transport and participates in DNA synthesis. It contributes to the conversion of blood sugar to energy and allows muscles to function at their optimum during physical exercises.

Adepts of vegetarian diets are more prone to developing anaemia due to a decreased intake of iron. However, spinach, drumsticks, apples, citrus fruits, whole grains, soy products, cabbage, lentils, beans and peas are good sources of iron and zinc. For ensuring a proper absorption of these nutrients, vitamin C should also be consumed in proper amounts.

Principle no.4: Watch the protein intake

An adequate intake of proteins sustains lean mass gain and ensures strong muscles, a beautiful skin, a healthy appetite and an improved weight control. These nutrients can be taken, in a vegetarian regimen, from legumes, nuts, seeds and lentils, whole grains and meat substitutes such as soy-based products.

Pumpkin seeds, flaxseeds, cashew, spinach, peas, asparagus, apricots, oats, couscous, dried tomatoes and Brussel sprouts are good alternatives to meat. Protein powders available as dietary supplements are also a good option as long as they contain only soy and hemp proteins and dont incorporate nutrients from milk or eggs.

Principle no.5: Find alternative sources of calcium

Calcium is crucial for maintaining strong teeth and bones, a healthy heart, a sharp mind and properly functioning kidneys. People following vegetarian diets are likely to develop calcium deficiencies if they dont watch the intake of this mineral, as dairy products are the best sources of calcium.

However, this compound can be taken from plant-based foods as well: dark green vegetables, soy milk, tofu, curds, kale, mustard greens, cabbage and broccoli are good sources of calcium for a vegan. Also, grains and beans can deliver some amounts of this mineral, but theyre not as efficient from this point of view as dairy products.

Get antioxidant equivalent of 7 servings of fruits and vegetables.
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