There are some tips for vegetarian diet: Beware of premature aging if you eat vegetarian food for a long time

In recent years, the concept of "vegetarianism" has been very popular, and many "vegetarians" have been promoting the idea that eating vegetarian food is "all beneficial and no harmful". In fact, long-term blind vegetarianism may bring multiple harms to the human body. Let's take a look.

According to China.com, people who do not eat meat are prone to anemia, infertility and premature aging. First of all, lean animal meat, blood and liver are good sources of iron. The utilization rate of iron in animal food is as high as 30%. Plant food not only contains less iron, but also has an utilization rate of only about 5%. Long-term vegetarians are extremely prone to iron deficiency, which leads to iron deficiency anemia. Secondly, animal food is an important source of high-quality protein. Refusing to eat meat will cause insufficient intake of animal protein. Protein is a component of human life substances. If there is a lack of protein, muscles will relax, breasts will sag, skin will lose elasticity, hair will be dry, eyes will be dim, and various metabolic reactions of the human body will be reduced. At the same time, the metabolism of protein, carbohydrates and fat in the human body will be unbalanced, and problems such as decreased immunity, decreased memory, indigestion and rapid aging will ensue.

Young mulberry leaves (Photo source: Guangzhou Daily)

In addition, the Shijiazhuang Daily added that eating meat and eggs can increase the nutrition of blood vessels and maintain good elasticity of blood vessels, while strict vegetarianism, not eating any meat, means refusing all animal protein and fat intake, which results in poor blood vessel elasticity, which can lead to poor blood pressure control. In addition, long-term vegetarianism increases the risk of gallstones, especially in the elderly. Studies have shown that nearly half of elderly patients with gallstones are caused by a pure vegetarian diet.

Although long-term vegetarianism may bring various harms to the body, there are still some people who insist on being vegetarian because of their beliefs. In order to enable these people to be "healthy vegetarians" as much as possible, China Economic Net provides the following suggestions for vegetarians:

1. Increase plant protein intake. If you must follow a vegan diet, you must pay attention to increasing the intake of beans containing plant protein and increase the number of meals to ensure adequate calorie intake and normal thinking and activities of the human body.

2. Supplement with dairy foods. The most common deficiency of vegetarians is vitamin B12. The main sources of vitamin B12 are meat, eggs, milk, and seafood. If you don’t eat meat, you still need to drink some milk and yogurt.

3. Iron supplement. Plants rich in iron include: beans, sunflower seeds, raisins, dark green leafy plants, etc. At the same time, foods high in vitamin C can promote iron absorption, such as peppers, citrus, broccoli, etc.

4. Pay attention to the balance of food. Being a vegetarian is not as simple as eating vegetables and fruits. You should pay more attention to the balance and combination of food, and take nutritional supplements when necessary. (Chen Hui)

This article was scientifically reviewed by Ruan Guangfeng, director of the business department of the China Food and Nutrition Information Exchange Center.