Is milk vegetarian or not vegetarian 5

Vegetarian diet

If you want to eat a vegetarian diet, you should pay attention to a few things before and during the change in diet. We have put together the most important tips for beginners.

Eat consciously and healthily

Is a vegetarian diet healthy? To do without meat and fish means does not automatically mean that you eat healthy. Because if you incorporate a lot of white flour, sugary foods and unhealthy fats (e.g. contained in chips, French fries or frozen pizzas) in your diet plan, you may eat vegetarian - or even vegan - but not healthy.

In any diet it is important to use predominantly natural and unprocessed food. The DGE (German Society for Nutrition) recommends including around 3 servings of vegetables and 2 servings of fruit in your menu throughout the day. One serving corresponds to a handful.

Supply of iron with a vegetarian diet

Iron is responsible for the formation of hemoglobin, i.e. the red blood cells, and thus for the Oxygen transport in the blood responsible. Meat in particular is a good source of the important trace element. But there is also iron in plant-based foods. However, this is less easily absorbed by our body than iron, which is contained in meat.

The absorption of iron can go through vitamin C be relieved. We therefore recommend that you also consume a piece of fresh fruit or vegetables with your meal. The following are particularly rich in iron:

  • Beans,
  • Lenses,
  • Seeds,
  • Nuts and
  • Quinoa.

Supply of vitamin B12

The vital vitamin B12, which the body helps with Cell division and blood formation supports, occurs in significant quantities only in animal foods. So in meat, fish, eggs and dairy products. Vegetarians who do without meat and fish but consume eggs, yoghurt and cheese regularly can definitely get enough vitamin B12.

Supply of omega-3 fatty acids

The omega-3 fatty acids belong to the essential fats. Our body cannot produce these itself, which is why we have to get them through food. The omega-3 fatty acid docosahexaenoic acid (DHA) is particularly important. you supplies our cells and nerves.

Humans only get sufficient DHA from fatty fish. Although DHA can also be absorbed through linseed oil, the conversion rate in the body is only 5–10%. Therefore everyone - especially vegetarians and vegans, of course - should, Buy linseed oil that is fortified with DHA and EPA is. Another herbal alternative is this Algae oil, because DHA is also contained here.