What you should know about the vegetarian diet?

Increasingly more people give up eating meat or dispense altogether with animal products for specific periods or make from this scheme a way of life.

   *  QUALITY  FOOD  SUPPLEMENTS  *

Vitamin D3 is found in abundance in fish, eggs, and milk, but if you not eat, you must be careful not to miss in your diet mushrooms, soy or orange juice and whole grains fortified with vitamin D. For a good intake of calcium, vegans should consume beans, lentils, peas, chickpeas, soybeans and soy products ( milk ), broccoli, cabbage, and turnips.
Because a very hectic mundane life, we haven't so much time to choose our food very carefully and make that sure we don't miss anything from our food. Therefore, to ensure that we get all the necessary nutrients for the body, as dietary supplements, should be better to choose superior quality supplements in stressful period or in periods when seasons change and when the body must make a greater effort to adapt.

Currently, there are taken two types of vegetarianism. 

Vegetarians- are those who have excluded meat from their diet, but they eat dairy, eggs or roe.

Vegans- are those who have given up on all animal products, eating only vegetables, fruits and grains.

*  Lower risks of disease 
Recent studies in nutrition diet based on fruits and vegetables shown that reduce the risk of cardiovascular disease and even cancer. In the USA, in a study of following for a period of time some groups of vegetarians and people who eat all kinds of food, it was found as the results: those who didn't eat meat other than fish had a 34% lower risk of dying from heart disease. Vegetarians have a 38% lower risk of dying from lung cancer and 34% lower of dying from heart disease. Vegans have a 74% lower risk of dying from heart disease.

*  Deficiencies of vitamins and minerals
With all the benefits mentioned above, vegetarians and vegans may have some deficiencies of vitamins, minerals and trace elements. If you eliminated all animal products from consumption, you will be missed by especially vitamins B1, B2, B6, B12, D3 and fatty acids Omega 3. In some cases, you may have insufficient amounts of iron or zinc. Vitamins B1, B2, B6 maintain the normal energy metabolism and ensure the optimal functioning of the nervous system. Intake of vitamin B12 helps in the division process of the cells, contributing to the formation of red blood cells and in the balance of nervous system. As is known, calcium and vitamin D3 are designed to maintain the bones and muscles healthy, and the iron and zinc contribute to the formation of red blood cells, of the hemoglobin and of the oxygen transport in the body.

*  Alternative sources
Vitamin B12 is found more in animal sources, so it's very difficult for those who adopt a vegan diet to get this vitamin. The plant sources are fermented soybean, shiitake mushrooms, algae and yeast food. For an optimal intake of iron should be consumed green vegetables ( kale, cabbage, spinach, nettles, broccoli ), oil fruits ( almonds and cashews ), beans, lentils, peas, dried fruits (apricots, raisins, dates), whole grains and whole grain products.
Zinc is found also in the whole grains, soy products, legumes, nuts and wheat germ. You can get the necessary of essential fatty acids Omega 3 from the olive oil extra virgin, from the oil of sunflower cold pressed or sesame oils, flax, hemp, and hazelnuts.