By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:13:57 AM.
Animal products like eggs and dairy are also high in protein and micro‐nutrients like calcium, potassium, phosphorus, iodine, iron, and2 magnesium. Completely cutting these foods out of your diet can increase your risk of nutritional deficiencies. In particular, vegans may be at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein. This can lead to an increased risk of issues like anemia, weakened bones, and impaired immunity.
Iodine is a part of thyroid hormones, which assist regulate metabolism, growth, and function of key organs. Vegans may not get adequate iodine and may be at danger of deficiency and possibly even a goiter. In addition, foods such as soybeans, Cruciferous vegetables, and sweet potatoes may develop a goiter. However, only 1/4 teaspoon of iodized salt a day gives a significant amount of iodine. One plan to transition to a vegetarian diet is to slowly reduce the meat in your diet while increasing fruits and vegetables. Here are a few suggestions to help you get started:
Sometimes, calling ahead of time allows the chef to arrange something especially for you. This permits you to arrive at the restaurant confident that you will have something hopefully more interesting than a side salad to order.When picking a restaurant on the fly, make sure to ask about their vegan options as soon as you step in, ideally before being seated. When in doubt, opt for ethnic restaurants. They tend to have dishes that are naturally vegan-friendly or can be easily modified to become so. Mexican, Thai, Middle-Eastern, Ethiopian and Indian restaurants tend to be great options.