Transition to vegetarianism is associated with the risk that there will be a deficiency of certain vitamins and minerals, which the body previously received from animal products.

For example, iron is not only present in red meat but also in beans, nuts, cashews, dried fruits, breakfast cereals, and soy flour. Sources of calcium, in addition to dairy products, include lettuce, calcium-rich soy-based drinks or plant-based milk, nutrient-rich flours, fish with bones, broccoli, oranges, and shrimp. Healthy fats can be gotten from avocados, almonds, pistachios, cashews, and beans. Zinc is present in mushrooms, kale, beans, nuts and seeds, whole grains, and dark chocolate.

Oftentimes, the method of cooking plays a big role too. Thus, in order to get the iron and calcium that are there in spinach, it’s necessary to process the product thermally.

Replacing some products with others is not always enough. For instance, if you are giving up eggs, fish, and any dairy products, it’s necessary to regularly take vitamin B12 as a supplement. This should be done only after consulting with a doctor to choose the right dosage.

Advice: There are mobile apps that help correct the diet from the very beginning. These apps count the nutritional value of fresh products and ready-made dishes.

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