【食素都要營養均衡】上一篇就提及到，點樣食素先健康以及三高人士要注意的素食陷阱，這次就和大家說一下素食人士怎樣吸收到均衡的營養，其中蛋白質、維他命B12和鈣質的攝取對素食人士相當重要。
由於素食者不能從動物性蛋白質吸收到全部的胺基酸，素食者應要進食多種蔬菜、豆類、穀物類和果仁類以確保可以吸取到身體必須的胺基酸。
由於維他命B12最主要的食物來源是動物性食品，維他命B12也是素食者很容易缺乏的營養素之一。而且，素食者要注意鈣質的攝取。
鈣質可以從植物奶、深綠色蔬菜、黃豆製品，或者加鈣豆奶裡吸收到。而且，多接觸陽光也可以令身體增加維他命D的製造，幫助鈣質吸收。
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【A balanced vegetarian diet】Vegetarians should maintain a balanced diet in order to get sufficient nutritional intake. Protein, vitamin B12 and calcium intake are essentially important to vegetarians.
As vegetarians are not able to get all the essential amino acids from animal based products, they have to consume a wide variety of vegetable based food, legumes and grains in order to provide the body with all the essential amino acids.
Vitamin B12 is also one of the nutrients that vegetarians are prone to lack. Therefore, vegetarians should consume a wide variety of vitamin B12 fortified food in order to get sufficient intake.
Lastly, vegetarians should also be aware of their calcium intake. Plant based milk, dark green vegetables, soy products or calcium added soymilk are some food sourecs for vegetarins to get their calcium intake. Moreover, exposure to sunlight is also a best way for the body to produce vitamin D which can help with the absorption of calcium in the body.
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