However, the absorption of iron from plants is improved by eating fruit or drinking juice that contains vitamin C with the iron-rich food. Vegan vegetarians are vulnerable to deficiencies of several nutrients, particularly vitamins D and B12, calcium, iron, zinc, and perhaps other trace elements. Like all essential nutrients, these vitamins and minerals are required to maintain proper growth. The richest sources of calcium are milk and other dairy products. Building optimal bone mass through a balances diet, including adequate calcium , may help delay the onset or limit your chances of developing osteoporosis later in life.
Osteoporosis is a disease in which reduced bone mass causes bones to break easily.
It occurs in both men and women, but is more common among older women. If it is important to you to be a vegetarian, it is easier to achieve good nutrition with the lacto-ovo form. Some teens have a difficult time project a healthy weight for themselves. If you're concerned about your weight, it's important to talk to a health professional such as your family doctor or the school nurse. That person can help you decide whether you do need to lose weight and, if so, the best way to achieve and maintain a weight that is healthy for you.