How vegetarians can best prevent a deficiency
A balanced diet is essential to prevent possible nutrient deficiencies. You should therefore pay attention to the following tips:
Diverse protein sources
Be sure to include various plant-based protein sources in your diet, such as Legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa, nuts and seeds.
Iron-rich foods
Vegetable sources of iron are for example green leafy vegetables (spinach, kale), legumes, whole grains, nuts and seeds.
Vitamin B12 supplementation
Vitamin B12 is found primarily in animal products and can be difficult to obtain on a purely plant-based diet. Therefore, it is recommended Vitamin B12 supplements to take or fortified foods such as plant-based milk alternatives or breakfast cereals to consume.
Omega-3 fatty acids
Plant-based omega-3 fatty acids are found in foods such as Flaxseeds, chia seeds, walnuts and algae oils. You can also Algae oil supplements to make sure you are getting enough omega-3 fatty acids.