1.
Side effects of becoming a
vegetarian
by Benna Crawford, Demand Media
Student: Maria Jose Yañez

2. Vegetarian diet
• A vegetarian diet is a healthy choice if you pay
attention to nutritional requirements and follow
a balanced eating plan
• Vegetarian food pyramid recommended is:
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 (salmon, avocado)

3. For vegans, the inattention to dietary
needs can create side effects such
• Vitamin B12 Deficiency
• Iron Deficiency
• Zinc deficiency
• Calcium and bone loss

4. Vitamin B12 Deficiency
• Symptoms anemia,
weakness, poor
balance and tingling in
the arms and legs.

5. Iron deficiency
• Available in foods many vegetarians do not
consume: red meats, poultry and fish.
• Symptoms: exhaustion, weakness, slow cognitive
development, chills and increased susceptibility
to infection
WOMEN can give birth to premature or low birth
weight infants
How to increase iron absorption?
Taking vitamin C or consuming citrus with plant-
based iron sources.

6. 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.
• Zinc is found in high protein foods like meats and dark
meat poultry, so vegans and many vegetarians can
develop a zinc deficiency.
• Symptoms : poor appetite, frequent infections, hair
loss.
• 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.
process of restoring cellular structures and tissue layers.

7. 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.
• Studies 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.

8. Questions
• What are some of the side effects of having a vegetarian
diet?
Vitamin B12 Deficiency-Iron Deficiency-
Zinc deficiency-Calcium and bone loss
• Which of those do you think is the worst side effect? Why?
• What would you recommend to eat to your vegetarian
friend if he has iron deficiency?
Taking vitamin C or consuming citrus with plant-based
iron sources (dried apricots, sunflower seeds, chocolate)
• Name two problems that calcium shortages could produce
Osteoporosis , dental problems