Iron: For women, iron supplementation is very important. A study by Pennsylvania State University shows that iron supplementation can effectively help women concentrate and improve their memory. Because plants only contain non-heme iron, which is not easily absorbed, vegetarians mainly use beans and cereal protein, while cereals and beans hinder the absorption of iron, so vegetarians should pay attention to the intake of dark green vegetables. In addition, the iron in plant food must be converted into iron needed for hematopoiesis with the help of vitamin C. So you need to eat more foods rich in iron and vitamin C at the same time, such as raisins and red dates. Brown sugar is also rich in iron. It is a good idea for vegetarians to use brown sugar instead of white sugar. Eating more fruits and vegetables containing vitamin C can also help the body absorb iron. In addition, try to avoid eating with foods that hinder the body from absorbing iron, such as beans, coffee, tea and so on.
Vitamin b2: Dairy products, whole grains, dark green vegetables, beans, dried fruits and sesame seeds are all good remedial foods. Proper diet can help you prevent anemia caused by vitamin b2 deficiency.
Zinc: Soybean products, stone fruits, unrefined whole grains, wheat, pumpkin seeds and mustard are rich in zinc. If children are vegetarian at home, they need to pay special attention to zinc intake, otherwise it will affect their development.
Calcium: There is a vegan who doesn't eat dairy products, which makes it easy for the body to reduce the absorption of calcium. As we all know, calcium deficiency, especially in women, middle-aged and elderly people are prone to osteoporosis. So eat more calcium-rich foods such as fresh vegetables, soybeans and sesame seeds.