如今，出于健康考量、宗教信仰和动物福利等各种原因，一些人选择了素食。素食带来无数好处，例如降低非传染性疾病（糖尿病、心脏病、高胆固醇水平、高血压）的风险和增加纤维摄入量。
However, vegetarian individuals are at risk of some nutrition deficiency as the nutrients that are largely found in animal sources are limited. Therefore, a vegetarian diet requires planning and discipline.
然而，素食者面对一些营养缺乏的风险，因为他们将有限地摄取主要来自于动物的营养素。因此，素食者需要计划和纪律。
Here, we list the nutrients of concern in the diet of vegetarians:
在此，我们列出素食者饮食中应关注的营养素：
1. Vitamin B12 / 维生素B12
The major source of vitamin B12 include fish, meat, organs and egg. It is important in ensuring normal red blood cell formation, DNA synthesis and healthy nervous system. The lack of vitamin B12 leads to anaemia, low white cell count and platelet count, glossitis, infertility and tingling of the limbs.
维生素B12的主要来源包括鱼、肉类、动物器官和鸡蛋。它对于确保正常的红细胞形成、DNA合成和健康的神经系统非常重要。缺乏维生素B12会导致贫血、白细胞计数和血小板计数低、舌炎、不育和四肢刺痛。
2. Iron / 铁质
Iron is crucial for growth and development as it is needed to make the oxygen carrier of the red blood cells (haemoglobin) and muscles (myoglobin), along with hormone production. The inadequacy of iron can cause iron deficiency anaemia. Iron comes in heme (animal sources) and non-heme form (plant sources). Heme iron sources is easily absorbed in comparison to non-heme iron, therefore vegetarian individuals can experience iron deficiency.
铁质对生长和发育至关重要，因为它是制造红细胞（血红蛋白）和肌肉（肌红蛋白）的氧气载体以及激素产生所必需的。铁质的不足会导致缺铁性贫血。铁质有血红素（动物来源）和非血红素形式（植物来源）。与非血红素铁质相比，血红素铁质源更容易吸收，因此素食者可能会出现缺铁现象。
3. Calcium / 钙
Calcium is mainly obtained from the consumption of dairy products. It is a vital for normal bone and teeth structure. It also aids in muscle function, hormonal secretion, blood clotting and nerve transmission. With inadequate calcium, one can experience scaly skin, brittle hair, and reduction of bone strength. Severe effects include muscle cramps and spasm, along with neurological symptom.
钙主要来自于乳制品的摄入。它对正常的骨骼和牙齿结构至关重要。它还有助于肌肉功能、荷尔蒙分泌、血液凝固和神经传递。如果钙质不足，就会出现鳞状皮肤、脆弱的头发和骨骼强度降低。严重的影响包括肌肉痉挛和痉挛，以及神经系统症状。
4. Zinc / 锌
Zinc can be found abundantly in oysters, beef, chicken, and pork. It is important for cellular metabolism, immune function, synthesis of DNA and protein, cell division, wound healing, and sense of smell and taste. The lack of zinc in dietary intake can result in skin and nail changes, hair loss, infection, loss of appetite, irritability, and poor wound healing.
锌可在牡蛎、牛肉、鸡肉和猪肉中寻得。它对细胞代谢、免疫功能、DNA和蛋白质的合成、细胞分裂、伤口愈合以及嗅觉和味觉都很重要。膳食摄入中缺乏锌会导致皮肤和指甲变化、脱发、感染、食欲不振、易怒和伤口愈合不良。
5. Vitamin D / 维生素D
The regulation of phosphate and calcium in the human’s body depends on vitamin D. The nutrients mentioned are important for the development and maintenance of healthy bones, muscles, and teeth. With inadequate vitamin D, osteomalacia, whereby remodelling process of the bone is defected can happen, leading to weakened bones.
人体对磷酸盐和钙的调节依赖于维生素D。上述营养素对于健康骨骼、肌肉和牙齿的发育和维持非常重要。维生素D不足可能会发生骨软化症，导致骨骼的重塑过程出现缺陷，从而导致骨骼变弱。
6. Omega-3 fatty acid / Omega-3脂肪酸
Omega-3 fatty acid is commonly found in fish. It ensures appropriate structural maintenance and functioning of the cardiovascular and nervous systems. Omega-3 deficit may cause dermatitis, rough, scaling skin and reduction of DHA in body tissue.
Omega-3脂肪酸常见于鱼类中。它确保心血管和神经系统的结构维护和功能。缺乏Omega-3可能导致皮炎、皮肤粗糙、脱屑和身体组织中DHA减少。
Therefore, vegetarians should ensure that their nutrition intake is adequate. So, what are the sources of the above nutrients that vegetarians can go for? You can refer to the posters attached for more information.
因此，素食者应确保摄取足够的营养。那么，素食者可以从哪些来源以获得上述营养素呢？您可以参考随附的海报以了解更多信息。
