| Both vegetarian and non-vegetarian diets have | | | | fiber.3. Zinc. Whereas non-vegetarian diets seem to |
| advantages. Vegetarian diets tend to be rich in | | | | enhance the absorption of zinc; vegetarian and vegan |
| antioxidants, certain vitamins, and healthy fats. | | | | diets do the exact opposite--they inhibit it.Nutritionists |
| Non-vegetarian diets, by contrast, tend to contain more | | | | suggest that you can overcome this by consuming |
| protein, iron, zinc, calcium, and vitamin B-12. Both | | | | more foods that contain zinc, such as soybeans, |
| vegetarian and non-vegetarian diets have advantages. | | | | cashews, and sunflower seeds while reducing your |
| Vegetarian diets tend to be rich in antioxidants, certain | | | | intake of inhibitors by washing vegetables and grains.4. |
| vitamins, and healthy fats. Non-vegetarian diets, by | | | | Calcium. While vegetarians can easily consume an |
| contrast, tend to contain more protein, iron, zinc, | | | | adequate amount of calcium without any dietary |
| calcium, and vitamin B-12.If you already decided to | | | | additions, it is important that vegetarians |
| adopt a vegetarian diet, it is essential you learn how to | | | | avoidconsuming certain foods that are high in oxalates, |
| increase your intake and absorption of these nutrients | | | | which inhibit calcium absorption.Dietitians suggest that |
| to avoid short-term and long-term health | | | | vegetarians do not consume spinach, beet greens, and |
| complications.In the next few paragraphs, I will explain | | | | swiss chard as the calcium component of a meal plan. |
| how you can regularly assimilate larger portions of | | | | While they are rich in calcium, they also contain high |
| these nutrients into your regular diet:1. Protein. Different | | | | amounts of oxalates.Rather than consuming those |
| types of protein are made up of different permutations | | | | foods for calcium, vegetarians should consider other |
| of amino acid chains. In order to create a "complete | | | | options, such as soy yogurt, tofu, beans, almonds, and |
| protein" or a protein that can be assimilated into the | | | | calcium-fortified foods.5. Vitamin B-12. Many |
| human body as tissue, you must consume foods that | | | | vegetarians lack vitamin B-12 simply because it does |
| contain complementary chains of amino acids.Wheat, | | | | not exist naturally in any non-animal forms. Vegetarians |
| nuts, and beans are three types of vegan-friendly | | | | should seek out vitamin B-12 fortified foods, such as |
| incomplete proteins; however, wheat is hard to digest | | | | certain soy milks and cereals to supplement what they |
| and up to 50% of its protein is lost during the | | | | lack.As I outlined, there are a number of nutrients |
| process.Isolated soy protein, which you can get from a | | | | vegetarians can lack of they do not research and plan. |
| number of sources (including soy milk), can be digested | | | | This is not meant to discourage people from becoming |
| efficiently-enough to match the animal protein yields.2. | | | | vegetarians, but instead to encourage them to spend |
| Iron. Plant sources contain a significant amount of iron, | | | | time planning a health approach to their vegetarian |
| but in nonheme form, which is more sensitive to | | | | diet before starting it.When planned adequately, a |
| inhibitors than iron that comes from animal | | | | vegetarian diet can not only make up for what it lacks |
| products.You should do two things to increase your | | | | from animal products, but it can far exceed the |
| blood-iron levels: 1) consume more plant iron; and 2) | | | | healthfulness of most non-vegetarian diets. |
| avoid absorption inhibitors, such as tea, coffee, and | | | | |