After six months of a vegetarian diet, you can develop symptoms such as hair loss, brittle nails, dry or inflamed skin, a feeling of lightness, and euphoria due to anemia. It is also possible to lose body fat, which poses a threat to women who plan pregnancy. Another danger lies in rapid weight gain due to consuming carbs.
Those who want to get vitamins and minerals from food should watch their diet and keep a food diary as well as have a blood biochemistry test every six months.
The check-up package for vegetarians should include the following tests :
Total protein, A/G (albumin-globulin ratio). Protein is an essential construction component that promotes muscle growth and boosts metabolism. Only 64–68 % of vegetable protein can be absorbed. These proteins lack many essential amino acids.
Lipid profile. This test will help to identify deviations in lipid balance. Bad cholesterol is dangerous for your body as it leads to developing atherosclerosis and decreases good cholesterol levels.
Omega-3 fatty acids. These are not synthesized by the body but are essential for the cardiovascular and nervous systems as well as for inflammation prevention. Fish is the primary source of Omega-3, while vegetables have a very low content of fatty acids.
Vitamins А, E, K. These are fat-soluble vitamins that are absorbed less effectively when received from plant-based food. Vitamin K is responsible for the health of the cardiovascular system and bones and works together with vitamin D. Vitamin A is essential for the formation of bones, teeth and the development of new cells. Vitamin E is indispensable for all biochemical processes in the human body and is a powerful antioxidant, which helps fight to age.
Ferritin. This protein helps to accumulate iron in cells. First, it is necessary to determine the erythrocyte count, hemoglobin, and color index. If these are below their average levels, it is necessary to check serum iron level, total serum iron-binding capacity (TIBC), and ferritin level. The low ferritin level means the deficit of iron.
Homocysteine. This participates in the group of biochemical reactions that launch and regulate multiple processes inside cells. This requires a sufficient level of B group vitamins. If this is not the case, the level of homocysteine is increased and immunity decreases, which increases the risk of autoimmune disorders.
Vitamin В12. This is found only in animal-based products and their derivatives. The deficit in this vitamin can lead to anemia and disorders of the central nervous system. It is necessary to take this vitamin in the form of supplements.
Vitamin D. This vitamin includes vitamins D2 and D3. The former can be found in fortified foods. Vitamin D3 can be received through sun exposure. It is also necessary to take vitamin D in the form of supplements. Lack of vitamin D leads to poor absorption of calcium and vitamin K.
Zinc, phosphorus, and magnesium. These are the essential minerals for metabolism as well as for the nervous and immune systems. Phosphorus is also a part of bone tissue and phospholipids of cell membrane structures, and phosphorus compounds participate in body energy exchange. Magnesium is required for the functioning of the nervous system, muscle contractions, growth, and strengthening of bones.
Calcium. This element is essential for healthy bones, teeth, hair, and the central nervous system. Vegetables contain very little calcium, which is poorly absorbed. It is recommended to consume products enriched with calcium as well as biological supplements, preferably with vitamin D, which helps calcium absorptions. Vegetarians should also regularly check the density of bones via densitometry scan. This is a noninvasive and essential test of pathological fragility of bones known as osteoporosis.
