With some celebrities joining the ranks of vegetarians, many people have become vegetarians. Because vegetarianism can easily lead to the lack of certain nutrients in the human body, vegans should pay attention to the timely addition of nutrients, otherwise it will affect the health of the human body. So what nutrients do vegetarians need to supplement?
Vegetarians need to add nutrients
Iron
Plant foods contain only iron that is not a heme, not as good as the iron in the meat. The body's absorption of iron from plant foods is poor, so although vegetarians have higher iron content than foragers, vegetarians have a lower iron stock. Vegetarian food can also cause anemia. This happens mostly to children and women.
Vegetarian foods rich in iron include: fungus (iron content in the fungus is considerable, even compared to some meat foods, but the absorption rate is much lower than animal products), beans (lentils, Yuba, tofu skin, etc.), miscellaneous grains (barley, buckwheat noodles, buckwheat with skin, bran), fruits (raisins, sea buckthorn, jujube), black sesame, chrysanthemum, sesame and so on.
2. Zinc
Zinc can promote the body's growth and development, enhance the body's immune system, maintain normal appetite, zinc deficiency will lead to decreased taste, anorexia, partial eclipse, or even different food. Zinc can also maintain normal male sperm function. Zinc is abundantly present in the testis of males. It participates in the entire process of sperm production, maturation, and capacitation. Once a male is deficient in zinc, it can result in reduced sperm count, decreased vitality, and semen liquefaction. Bad, eventually leading to male infertility. The zinc content of animal foods is generally more, and the zinc content in plant foods is less.
Vegetarian foods rich in zinc include: soy products, stone fruits or unrefined grains, and mustard.
3. Vitamin B12
Vitamin B12 can prevent pernicious anemia, maintain the health of the nervous system, promote the metabolism of carbohydrates, fats and proteins, eliminate irritability, concentrate, enhance memory and balance, and is an indispensable vitamin for the function of the nervous system. Insufficient vitamin B12 can cause pernicious anemia, irregular menstruation, headaches, and memory loss. Vitamin B12 is found only in animal foods (including eggs and milk), fungus foods and fermented foods. Therefore, people who are “esosinoids†are not easy to lack, but for vegans, because they do not consume any animal foods, the intake of vitamin B12 is very limited.
Vegetarians rich in vitamin B12 include: fermented foods (sulphur, soybean meal, etc.) and fungi.
4. Iodine
Fish is the main food for human body to obtain iodine, but long-term consumption of fish is likely to cause "iodine deficiency."
Vegetarian foods rich in iodine include: iodized salt, iodine soy sauce, iodine bread, kelp, seaweed and so on.
5. Vitamin D
If there is not enough vitamin D, it will lead to a large loss of calcium, causing osteoporosis, rickets, fragile bone structure and other diseases.
Vegetarian foods rich in vitamin D include: If you eat egg noodles, you can eat more eggs and dairy products or drink milk to supplement vitamin D, and if you eat vegan, you may wish to take more sun, let the body of self-dimensional synthesis Vitamin D, or supplemental vitamin D supplements, so as not to affect the absorption of calcium and bone development.
6. Calcium
For those vegetarians who are fasting dairy products, calcium deficiency is very common. Fully vegetarians have lower calcium intake than vegetarians and omnivores. The lack of calcium, especially women, is prone to osteoporosis in middle age and old age.
Vegetarian foods rich in calcium include: green vegetables such as fortified cereals, cinnamon, fortified soymilk, almond milk, figs, spinach, kale, and broccoli; tofu, soybean yogurt, cardamom, and non-dairy frozen desserts.
Precautions for different groups of vegans
1. Vegetarian Pregnancy and Breastfeeding
Appropriately planned vegetarian diets can provide enough nutrients and calories for pregnant and lactating women as well as fetal growth and development. Vegetarian women should have adequate vitamin B12, vitamin D, iron, calcium, zinc, folic acid, and foods containing DHA (unsaturated fatty acids) during pregnancy and lactation.
2. Infant vegetarian food
Breast milk from vegetarian mothers. Its nutrient content is the same as that of non-vegetarians. Therefore, vegetarian babies (tiretin) supplemented by breast milk and supplemented by formula milk can also grow normally. Gradually adding solid foods rich in calories and nutrients can ensure the growth and development of vegetarian babies.
3. Childhood Vegetarian
Vegetarian children have the same growth and development as non-vegetarian colleagues. Provide multiple meals, snacks, breakfast cereals, breads, batters, and foods rich in unsaturated fatty acids. Helps to supplement the calories and nutrition that vegetarian children need.
4. Vegetarian food in youth
According to the research report, young vegetarians are more likely to ingest more vegetables and fruits than their non-vegetarian counterparts, so they also get more texture, iron, folic acid, vitamin A, and vitamin C. There are fewer bad habits of sweets, fast foods and salty snacks, but you should pay attention to the intake of calcium, iron, zinc, vitamin D and vitamin B12. Therefore, proper diet planning and vegetarianism can provide a proper and healthy diet for teenagers, which will help young people grow and develop.
5. Vegetarian food for the elderly
The calorie requirement of elderly people is reduced, but vegetarians should pay more attention to the intake of calcium, iron, zinc, vitamin D, vitamin B6 and vitamin B12. It is recommended to consume foods or nutrients rich in vitamin B12.
6. Athlete's vegetarian diet
A complete vegetarian diet and training program can meet the nutritional needs of different types of athletes.
Reminder: Vegetarian foods are also healthy and unhealthy. Fresh vegetables, fruits, nuts, coarse grains, fungi, and soy products are healthy vegetarian foods. You should pay attention to less oil and less salt during cooking. Some high-sugar, high-fat foods such as puffed foods, sweet drinks, and margarine can not only provide nutrition to the body, but also cause a burden, and should be minimized or avoided.
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