THINGS YOU NEED TO KNOW BEFORE GOING VEGETARIAN

Whether you are thinking of going vegetarian or just trying to eat less meat, here’s what you need to know before making the change.

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You’ll need a B12 supplement and maybe an iron supplement, too.

Vitamin B12 is naturally present in animal foods, which keeps the body’s nerve and blood cells healthy and helps make DNA. B12 deficiency can cause fatigue, weakness, loss of appetite, constipation, unexpected weight loss, nerve problems and depression, so you need to stock up on a variety of B12-fortified foods and a B12 supplement. Remember to ask your doctor for your needed intake.

Iron is divided into two forms: heme and non-heme. Heme which contributes 40% of the iron in animal foods is easily absorbed by the body while vegan diets containing only non-heme which is less readily absorbed by the body. Therefore, you may need to eat more iron if you want to get the same benefits. Good vegan iron sources consist of legumes, dried raisins, sunflower seeds, dark and leafy greens. Additionally, you need to supply the source of vitamin C as vitamin C-rich foods aid iron absorption.

You’ll need to find new sources of protein.

Proteins are the building blocks of life as they break down into amino acids that boost the cell growth and repair. Adults should get at least 0.8 grams of protein daily for every kilogram of the body weight, the Institute of Medicine recommends. The best sources of vegan protein come from natural soy, lentils, quinoa, and beans.

Take it easy on soy-based products.

Though there have been many controversial ideas among scientists about the effects of soy on cancer and heart health, one thing is known for sure: Consuming too much soy-based products is arguably worse than consuming high-quality animal products. Meat substitutes are often highly processed and packed with sodium and preservatives, so be careful in reading the labels. Some of the healthiest sources of soy are miso, tofu, soy milk, tempeh and edamame.

You shouldn’t swap animal products for junk.

Replacing meat with white bread, pasta and other packaged foods drives you to the failure of vegan diet. A vegan dietitian says: “It’s not a good idea to trade in animal products containing protein, vitamins and minerals for processed foods that provide little nutritional value, but calories. As a result, you will get hunger, weight gain and a grumpier mood.

It doesn’t have to cost more.

Meat is one of the most expensive items in the grocery store, so by eating in a vegan way helps you save bigger easily- even if you’re buying more produce than ever. Swapping some of your fresh produce for frozen even saves more.

Plants might cover your calcium needs.

Adults between the ages of 19 and 50 need a minimum of 1,000mg calcium daily, but a research shows vegan may be able to get less than that. Based on a European Journal study, when vegans ate at least 525mg of calcium per day, their risk of bone fracture was no different than that of non-vegans with similar calcium intakes. The importance is eating a wide range of naturally calcium-rich foods like kale, almonds, bok choy, soy beans and figs as well as calcium-fortified foods such as cereals, plant-based milks and tofu made with calcium sulfate. Soy, leafy greens and most fortified foods are rich in vitamin D helping your body absorb calcium.

Steaming veggies preserves more nutrients than boiling them.

When you boil vegetables, vitamins can leach out into water. That’s good if you’re making soup, but if you’re going to take the veggies out of the water, you will lose plenty of the nutrients you should get. Steaming is the best cooking choice.

You’ll also want to mind your omega-3s.

Fish are rich in omega-3s, a type of unsaturated fat that is really beneficial for optimal heart function, but vegans might want to turn to flaxseed, canola, soybean oil or walnuts. One easy way to obtain this fatty acid is adding flaxseed to your smoothies.

You’ll need to prepare to read food labels.

Being a strict vegan, you must check food labels and verify ingredients as a food product which is not stating non-vegetarian doesn’t mean it’s suitable for vegans. For example, casein and whey coming from milk are present in many breads, cereal bars and granolas while tallow and gelatin are derived from meat.