These foods are important for vegetarians

Today, on World Vegetarian Day, we explain what vegetarians need to look for in their diet to avoid deficiency symptoms. Who feeds vegetarian, can actually make mistakes. Numerous studies have already found that the vegetarian diet is beneficial to health. Because meat also contains some vital nutrients, it is important to balance with plant foods accordingly.

The nutrient requirement can be covered even with meat renouncement by a varied diet of vegetables, fruits, wholemeal products, milk and dairy products. To ensure the supply of iodine and omega-3 fatty acids, the consumption of fish is suitable. However, vegetarians often abstain from both meat and fish. In this case, iodized table salt and the consumption of foods high in omega-3 fatty acids, such as soybeans, flaxseed or walnuts, helps.

Vegetarian diet: Vegetarians should pay attention to this. Picture: karepa - fotolia

Prevent iron deficiency from whole grains and legumes
The poorer supply of iron is a common "criticism of the vegetarian diet", because iron from vegetable diet, the organism can not use as good as iron from animal foods. Vegetarians should therefore eat enough iron-containing vegetarian foods to prevent iron deficiency. Legumes and whole grains: they contain a lot of iron. Also in beans, peas, lentils, wheat bran, bran flakes, millet and oatmeal. Very iron is also whole grain rice.

Food such as eggs and dairy products should not be missing from the menu. They are good suppliers of vitamin B 12, which is unfortunately hardly found in plant foods. Therefore, experts advise "to eat milk, yoghurt, cheese and co." At a basic meat abstinence. In addition, fermented sauerkraut also contains a lot of vitamin B12. The vitamin is very important for the formation of blood and must not be missing for the various metabolic processes.

Pay attention to interactions of different foods
Attention must be paid to interaction. The combination of different foods can lead to undesirable effects. Green tea, for example, can make it difficult to absorb iron through its vegetable tannins. In order to strengthen iron intake, fruit should always be eaten with ferrous products or fruit juice drunk, as reported by Harald Seitz from the consumer information service "aid". Vitamin C is known to boost iron absorption in the body. The trace element is important for oxygen transport in the blood, but also for muscles.

Who does not eat fish, must pay attention to a sufficient supply of iodine. Job is contained in algae (keyword vegetarian sushi) or in iodized salt. Among other things, iodine is important for bone formation and energy metabolism. (Sb)