Reference : http://greenliving.nationalgeographic.com/side-effects-becoming-vegetarian-2184.html?source=glflyout
A vegetarian diet is a healthy choice if you pay attention to
nutritional requirements and follow a balanced eating plan. The Mayo
Clinic created a vegetarian food pyramid that recommends daily food
intake of six servings of grains, five servings of nuts, beans, legumes
and other protein foods, four servings of vegetables, two of fruit and
two of unsaturated fats. (See References 5) Inattention to dietary needs
can create side effects that are unpleasant and unhealthy. For vegans,
who avoid all animal products, countering potential dietary deficiencies
is particularly important.
Benna Crawford has been a journalist and New York-based freelance
writer since 1997. Her work has appeared in "The New York Times," "The
Washington Post," "The Miami Herald," on CBS, CNN, ABC and in
professional journals, trade publications and blogs. Crawford is a
certified Prana Yoga instructor, currently studying green nutrition.
A vegetarian diet is a healthy choice if you pay attention to
nutritional requirements and follow a balanced eating plan. The Mayo
Clinic created a vegetarian food pyramid that recommends daily food
intake of six servings of grains, five servings of nuts, beans, legumes
and other protein foods, four servings of vegetables, two of fruit and
two of unsaturated fats. (See References 5) Inattention to dietary needs
can create side effects that are unpleasant and unhealthy. For vegans,
who avoid all animal products, countering potential dietary deficiencies
is particularly important.Vitamin B12 Deficiency
If you are a strict vegetarian and eat no dairy,
eggs or other animal products, your diet may be deficient in vitamin
B12. Symptoms of vitamin B12 deficiency include anemia, weakness, poor
balance and tingling in the arms and legs, according to the University
of Maryland Medical Center. B12 is important for metabolism, maintenance
of the central nervous system and the formation of red blood cells.
Vegetarian sources of B12 include fortified grains and nutritional
yeast, as well as vitamin supplements. (See References 1)
Iron Deficiency
The most readily absorbed iron is available in
foods many vegetarians do not consume: red meats, poultry and fish. A
lack of sufficient iron can cause anemia. Symptoms of low iron include
exhaustion, weakness, slow cognitive development, chills and increased
susceptibility to infection. Women who suffer from iron deficiency can
give birth to premature or low birth weight infants. But the type of
iron found in beans, lentils, enriched grains, spinach, raisins and tofu
is adequate for normal nutritional needs. The National Institutes for
Health recommends that vegetarians get twice as much iron as
non-vegetarians because the type of iron they consume is more difficult
to absorb. NIH advises vegetarians to increase iron absorption by taking
vitamin C or consuming citrus with plant-based iron sources. (See
References 4)
Zinc Deficiency
Zinc helps you to smell and taste. It's also
important for the immune system -- zinc helps wounds heal, is a factor
in cell division and cell growth and contributes to the process of
carbohydrate break down. Zinc is found in high protein foods like meats
and dark meat poultry, so vegans and many vegetarians can develop a zinc
deficiency. That could result in poor appetite, frequent infections,
hair loss and a host of other symptoms. One good way for vegetarians to
consume zinc is by eating legumes, peanuts and peanut butter, although
zinc from animal protein is more readily absorbed by the body. (See
References 3)
Calcium and Bone Loss
Strong bones need calcium and one of the best ways
to get it is from dairy products. If milk, yogurt and butter aren't part
of your diet, look for cereals, breads and juices that have added
calcium, fortified tofu, kale, broccoli and Chinese cabbage. Calcium
shortages can lead to thinning bone density and osteoporosis, dental
problems and other medical conditions. Calcium helps blood to circulate
through the body, muscles to move, nerves to transmit messages from the
brain, and it releases hormones and enzymes. The NIH points out that
calcium supplements can interfere with some medications so you should
check with your health care provider before adding supplements to any
diet. (See References 6)
References
- University of Maryland Medical Center: Vitamin B12 --- Side Effects
- University of Maryland Medical Center: Vitamin B12 Benefits
- University of Maryland Medical Center: Zinc in Diet -- All Information
- National Institutes for Health Office of Dietary Supplements: Iron
- Mayo Clinic: Vegetarian Diet: How to Get the Best Nutrition
- National Institutes for Health Office of Dietary Supplements: Calcium
About the Author
Benna Crawford has been a journalist and New York-based freelance
writer since 1997. Her work has appeared in "The New York Times," "The
Washington Post," "The Miami Herald," on CBS, CNN, ABC and in
professional journals, trade publications and blogs. Crawford is a
certified Prana Yoga instructor, currently studying green nutrition. 
