Vegetarianism and Nutrition Deficiency

Nutrition deficiency is a common thing among people with vegetarian food habits. In veggie foods the possibility of deficiency is immense and as a result the vegetarians often do not get a balanced diet. Let us dig further.

As a general rule, pure vegetarians who do not consume eggs too are generally deficient in Vitamin B12, iron, calcium, iodine, zinc, omega 3 fatty acids, Vitamin D3 and proteins. Hence the need to get substitutes for these minerals and especially Vitamin B12 and iron. 

Deficiency of Vitamin B12

Vitamin B12 is abundantly available only in animal-source foods. Hence vegetarians are inherently deficient in Vitamin B12. Dairy products like milk, cheese, curd, buttermilk, etc are rich in Vitamin B12 and calcium. Hence vegetarians need to take enough milk products to get Vitamin B12.

Impact of Polished Raw Rice on Vegetarians

Raw rice is generally polished and as a result most nutrients like vitamins and minerals in the rice are lost. Chief among the vitamins lost during the polishing process is Vitamin B12. In parboiled rice, there is a process of parboiling the rice with the husk on which ensures that essential vitamins and minerals seep inside the rice before dehusking them. South Indian vegetarians generally consume raw rice that is polished. The best solution for this problem is to slowly convert to consuming parboiled rice or to add milk and egg in their diet. Milk and eggs can compensate for many deficient nutrients.    

Protein Deficiency in Vegetarians

With regard to proteins, 9 amino acids are essential for our body. Generally vegetarians are deficient in these amino acids because animal-source foods are rich in many amino acids and they do not consume them. An example of one such amino acid is creatine which is essential in muscle building. The other uses of creatine are memory and neuro protection. Most vegetarian foods are deficient in creatine as this amino acid is chiefly found only in animal-source food.  That is why taking help from nutritionists is essential for vegetarians because they can guide them on the supplements they need to take to maintain a balanced diet. Milk based products, pulses like lentils, soybeans, various types of edible mushrooms are generally recommended for vegetarians for compensating the amino acid they lack.