How to eat vegetarian to be healthy?

Vegetarian diets still contain all the food groups: Protein, fat, especially vitamins and minerals. Protein and fat in plant-based diets are more suitable for adults, especially the elderly (the younger you are, the more animal protein you eat; the older you are, the more vegetable protein you eat).

Beans, sesame, peanuts... provide a fairly high and balanced amount of protein and fat, it is a valuable plant-based food. Because the nutritional value of 100g of beef is equivalent to 100g of soybeans, while the price of soybeans is much cheaper than beef. Proteins and fats of plant origin are easy to digest when eaten, making you feel full but feeling very light. The best way to supplement vegetable protein when being a vegetarian is to eat legumes such as soybeans, broad beans, green beans...

However, there are also limitations in a vegetarian diet, especially a strict vegetarian diet. Because vegetarians rely mainly on cereals, vegetables, tubers and nuts, they often lack certain minerals such as iron, zinc, calcium, vitamin B12... which can easily lead to anemia. Therefore, when being a vegetarian, it is necessary to supplement these substances to compensate for the deficiency of food.

Even if the elderly have a chronic disease, they should not be vegetarians but should only eat one or two weeks a month or two days a week to keep their body healthy. The elderly need some nutrients from animal foods to maintain their health, because the elderly often have difficulty absorbing nutrients, so being vegetarian is not a safe therapy for their health. The elderly should use milk and dairy products to provide enough protein and calcium for the body.

According to Health & Life