Being a vegetarian or vegan can provide many health benefits. A vegetarian diet or vegan diet will make a person eat fiber, vitamins, and minerals that are low in fat and low in cholesterol. But there are times when fruits and vegetables, and other plants consumed by vegetarians or vegans do not contain the same nutrients as animal meat. Because of this, there are often missed nutrients.
If not careful, vegetarians or vegans will miss some important daily nutrients. Some of them are calcium, magnesium, and phosphor which important for bones, muscles, and teeth.
Calcium is important for forming strong muscles and bones at the age of 20 years. After that, calcium needs to maintain bone health and prevent bone loss. Not only that, calcium can also prevent certain types of cancer, and reduce premenstrual symptoms. Some signs of calcium deficiency are tingling in the fingers, muscle cramps, fatigue, and reduced appetite. Vegetarians or vegans can get calcium from spinach, broccoli, tofu, orange juice, or vegan milk.
Magnesium is a mineral that has a function in the strengthening process in the bone, helps the system work in the muscles to be maximal, and also helps produce energy from the body. Examples of magnesium are sourced from chocolate, vegan milk, bananas, potatoes, whole grains, and also green vegetables. If a member of the body is deficient in this mineral, it will cause symptoms such as fatigue, weakness, and often feeling dizzy.
Phosphorus is one of the minerals that has a function in helping a process of formation in the bone and also the teeth that work together with other minerals, namely calcium, and help produce energy from the body. Examples of phosphorus are foods that tend to contain proteins such as nuts and vegan milk. If the body is deficient in this mineral, it will cause the bone and tooth parts to become more brittle.
Vegetarians and vegans can get calcium, magnesium and phosphorus at the same time by consuming vegan milk. Vegan milk is plant milk made from whole grains or nuts. Can be made from almond, rolled oats, hazelnut, sunflower seed, pumpkin seed, or cashew. Vegan milk is a dairy free milk, does not contain animal ingredients.
According to research, the calcium content in almond milk, one of vegan milk is not as much as cow’s milk. But drinking almond milk can meet 30% of the daily calcium requirement. In addition almond milk is also rich in vitamin D which helps reduce the risk of arthritis and osteoporosis. In addition, almond milk contains iron and B vitamins such as riboflavin which are important for growth and muscle health. Intake of magnesium and phosphorus can be obtained by consuming oat milk and cashew milk regularly.