Vegetarian diet: what are the risks?

Vegetarian and vegan diets are they exposed to deficiencies?

Why and how to fix it?



Vegetarian and vegan diet: what's the difference?
The vegetarian diet is to eat mainly of plant foods. Certain animal products are allowed, usually dairy and eggs, but excluding strictly meat.

But when strictly no animal foods are tolerated (meat, milk, eggs), the term vegan or vegan diet.

Are vegetarians exposed to deficiencies? How about it?
Without meat, one might fear a risk of protein deficiency.

Remember that protein intakes depend on those amino acids (basic protein components), some of which are considered essential that is to say, the body can not synthesize and must therefore be made mandatory in sufficient quantities by the diet.

But plants contain, too, of the essential amino acids. Thus, they provide good quality protein. However, beware, all food categories do not provide the same types of proteins. Thus, legumes and grains do not contain the same essential amino acids.
And unless there are animal products authorized in the diet, the more this association is crucial. Thus it must be systematic in vegans. This association is also found in many traditional dishes and chick peas in semolina couscous, chickpea soup and bread, curry rice and legumes (beans, lentils), etc.

Vegetarian attention to iron deficiency ...
This risk of iron deficiency is most feared among women due to their menstrual bleeding, and children whose needs have increased.

Among other vegetarians, the risk is low because even if the iron of animal origin is better absorbed than that from plants, it represents more than 85% of dietary iron. Moreover, absorption of iron increases when there is a deficit.

And finally, the high consumption of fruits and vegetables vegetarian makes a significant amount of vitamin C, vitamin known to enhance the absorption of iron by the body.

Regarding the two at-risk populations (children and menstruating women), iron supplementation may be necessary. Ideally, it should be considered in consultation with her doctor.

What are the best sources of vegetable protein?
Legumes: white beans, red beans, kidney beans, lentils, soy (tofu, soy milk), peas, peanuts.
Cereals: wheat, semolina, rice, corn, quinoa, millet, barley, oats, bulgur.