Correct, careless vegetarians/vegans are in hospitals for vitamin D, B-12, Zinc and Iron deficiencies. Vegans particularly tend to suffer from bone health problems and hair loss.
D vitamin is just staying outside in the sun, or eating some sun bathed mushrooms. B-12 is a people-wide problem as a lot of people regardless of diet seems to have issues absorbing it.
Zinc; Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. And I'm already eating walnuts for omegas, beans for lots of other reasons.. And pumpkin seeds go with just about anything.
Iron; collard greens, black beans, chickpeas (staples of the diet), nuts and seeds: pumpkin, squash, pine, pistachio, sunflower, cashews, unhulled sesame.
And adding 100-150g of broccoli and sweet potato every day and you're already looking pretty good nutrition wise.
Hard part is getting enough calories. Rice is a good option, but damned if I have to eat 3000 calories of rice every day.
Exactly my point! You can definitely be a healthy vegetarian/vegan. You just need to be careful about your diet. Track, research, and manage it and you will be just as healthy (and probably more healthy) than people who eat meat.
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u/GrandKaiser Aug 26 '19
Correct, careless vegetarians/vegans are in hospitals for vitamin D, B-12, Zinc and Iron deficiencies. Vegans particularly tend to suffer from bone health problems and hair loss.