Risks of vegetarianism
A vegetarian diet, as healthy as it is, can also cause harm if not done in a proper way with a full understanding of the types of ingredients you choose to incorporate into your diet. Vegetables are great sources of minerals and vitamins, but they are not as efficient as the nutrients we get from meat as they are usually present in lower concentrations that are insufficient to supply us with the required daily intake of these nutrients. Some of the nutritional deficiencies associated with veganism are:
1- Protein deficiency:
red meat, poultry, and seafood are the main sources of protein we depend on for building muscles and having healthy weight along with building important structural proteins in the body like hormones and enzymes since meat contains higher concentrations of protein cutting it out completely can lead to protein deficiency and muscle wasting so it is very crucial to know the right substitutes for protein in this diet but from natural sources. Beans, lentils, nuts, and whole grains are all great protein sources that are cheaper than meat and can enhance your meals with their nutritive contents, but they usually don’t have all of the essential amino acids in them as animal sources of protein.
The daily recommendation for protein intake is about .8 gram per kilogram of body weight but it differs from one person to another according to their level of activity, age, and comorbidities.
