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Many vegetarians rely on whole cereals, vegetables, fruits, legumes, nuts and other plant products. Animal products offer a high level of proteins compared to plant products (145).It is easy for a vegetarian to rely on a low supply of proteins from plants compromising with the body’s ability to rebuild tissues. Plant foods supply low levels of proteins compared to animal products. Since vegetarians only remain with legumes such as beans peas, nuts, and whole cereals as sources of proteins, it becomes important for vegetarians to ensure that their daily intake of protein is sufficient. Knowledge on the calorie levels of each type of food will help vegetarians in assessing how much protein they take each day. Vegetarians should opt for soybean extracts and nuts that are hubs of high levels of proteins (151). Alternatively, an individual should develop a plan that incorporates different plant proteins so that at the end of each day, an individual’s total protein intake is sufficient.In addition, vegetarians stand a risk of having a deficiency of iron. Iron-rich foods are mainly animal products such as liver and eggs. Plant foods do not provide the vegetarian with enough iron to bind hemoglobin in the body. According to nutritionists, the body is usually reluctant to absorb proteins from plant sources. The high fiber content in plant foods makes the iron inaccessible to the body. This is because fibers often bind the minerals from a meal. The body does not absorb fiber. Women have a greater iron need to satisfy than men do because of biological differences. Vegetarians may opt for dark green leafy vegetables and dried fruits as sources of iron. It worth noting that consumption of iron rich foods should be alongside vitamin c-rich foods. Nutritional experts advise that vitamin plays a role in increasing iron’s absorption rate.Each individual requires an intake of a good amount of omega-3 fatty acids. These are present in organ meat, eggs, fish, and DHA-enriched food products. a vegetarian should consider the role of omega-3 fatty acids in the body in improving vision and other cognitive processes, reduction of the prevalence of cardiovascular diseases and other anti-inflammatory functions. Vegetarians can opt for soy products that have DHA incorporated into them. The other option involves relying on a daily capsule supplements (174).Calcium is
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