Vegetarians and vegans should make sure they have enough protein, iron, and vitamin B12 in their diet.

Vegetarians and vegans must obtain enough protein, iron, and vitamin B12 to stay healthy. Why each of these nutrients is important and how plant-based eaters might achieve their nutritional needs:

Protein: Protein is needed to repair tissues, boost immunity, and make enzymes and hormones. 

Vegetarians and vegans can acquire protein from beans, lentils, chickpeas, tofu, tempeh, edamame, seitan, nuts, seeds, and whole grains like quinoa. 

Iron: Iron helps oxygen transport and energy metabolism. Vegans and vegetarians can meet their iron needs by eating iron-rich plant foods like lentils, beans, tofu, tempeh, fortified cereals, spinach, kale, and pumpkin seeds.

B12 is needed for nerve function, DNA synthesis, and red blood cell creation. Since vitamin B12 is mostly found in animal sources, vegetarians and vegans without fortified meals or supplements risk deficiency. 

Fortified plant milks, cereals, nutritional yeast, and meat replacements include vitamin B12. Vegetarians and vegans should take a vitamin B12 supplement or eat fortified meals to get enough.

Vegetarians and vegans should also pay attention to calcium, omega-3 fatty acids, vitamin D, and zinc and eat a range of plant-based meals to suit their nutritional demands. 

Vegetarians and vegans can also get specialized dietary advice and support from a qualified dietitian or healthcare provider.

follow   for more updates