MORE FOR THE VEGETARIANS; Alternative nutritional sources; - Vitamin B12 – Found mainly in meat is essential for the production of red blood cells, nervous system function, and growth and development in children. B12 deficiency may cause nerve damage and anemia. Note that some vegetarians have higher levels of vitamin B12 than people who feed on meat, simply because their body absorbs this vitamin better. Sources of vitamin B12 for vegetarians: eggs and dairy products. - Iron – Iron levels are lower in a vegetarian diet because of substances called Phytates that inhibit its absorption (found in tea, coffee, spinach, fiber-rich foods, legumes, nuts and seeds). Iron deficiency may cause concentration, memory and learning disorders, and even anemia in some difficult cases. Iron sources for vegetarians: whole grains, whole wheat flour, green leafy vegetables, legumes, and some dried fruit. - Zinc – A mineral involved in various bodily activities such as growth, wound healing, hormonal activity, skin health, strengthened immune system and resistance to infection. Zinc deficiency may impair the immune system and sense of taste, and cause skin problems, hair loss, diarrhea, fatigue and inhibited growth. Sources of zinc for vegetarians: legumes, yeasts, nuts and seeds, and whole grains. - Calcium – The most common mineral in the body, is mostly concentrated in the bones and teeth. Calcium deficiency may cause Osteomalacia (softening of the bones) and at an older age Osteoporosis (bone thinning). Calcium sources for vegetarians: milk and dairy products, green leafy vegetables, nuts and seeds, tofu, dried fruit and canned fish. Courtesy of Strauss Blog
Posted on: Fri, 06 Sep 2013 10:28:11 +0000
Trending Topics
Recently Viewed Topics
© 2015