Vegetarian diet: what are the risks?

Doing without meat, or even any animal product, is a vegetarian or vegan. These eating patterns can lead to deficiencies,mortal gold, here is a presentation and ways to protect themselves.

The vegetarian is to eat mainly ofPlant foods. Some animal products are allowed, generally Dairy and eggs, but excluding strictly meat. Note that when strictly no food ofanimal is tolerated (meat, milk, egg), one speaks of veganism or vegan diet.

Vegetarians are they exposed weaknesses? How about it?

MeatlessCould fear a risk of deficiency protein. Remember that protein intake depends on those amino acids (building blocks of proteins), some are called essential, that is to say that the body can not synthesize and must therefore be made mandatory sufficient by Food.
But plant also contain essential amino acids. Thus, they provide protein of good biological value. However, beware, all categories of foods do not offer the same types of protein. Thus the legumes and grain products do not contain the same essential amino acids. In other words,buy mortal gold, it is necessary to combine legumes and Cereals. And unless there is product ofanimal allowed in the system, this association is more crucial. It must be systematic in vegan. This association is also found in many traditional dishes: couscous and chickpeas in the couscous, chickpea soup and bread, curry rice and legumes (beans, Lenses), Etc..
Finally, the VegetarianEspecially if they consume some dairy products and / or eggs, no risk of default, except perhaps iron.

Vegetarian attention to the iron deficiency…

The risk of iron deficiency is especially feared in women because of their menstrual bleeding, and in children whose needs are greater. In other VegetarianThe risk is low because even if the iron of animal origin is better absorbed than that from plants, it represents over 85% iron Food. Furthermore, iron absorption increases when there is a deficit. And finally, the strong consumption Fruit and vegetables of Vegetarian provides a substantial amount of Vitamin C, a vitamin known to improve absorption iron by the body. Only the tea should be avoided during the digestion because it hinders the absorption of iron.
Regarding the two populations at risk (children and menstruating women), a iron supplementation may be necessary. Ideally, it should be considered in consultation with her doctor.