8 nutritious foods when you are a vegetarian you should be careful

8 nutritious foods when you are a vegetarian you should be careful

Vegetarian diets are becoming more and more popular because of the health benefits of nutritious foods. However, some healthy vegetarian foods can also cause serious health side effects if you eat a lot of them.

Is it good to be a vegetarian? In fact, a vegetarian diet helps you reduce your risk of dying from ischemic disease. Vegetarian habits also help you reduce your risk of high blood pressure and diabetes. Many people also often choose for themselves a vegetarian diet because of the effect of helping to lose weight and beautify the skin.

Vegetarian menus often include vegetables, tubers, fruits, fruits, grains, legumes, nuts, vegetable oils, etc. These nutritious foods have been proven to provide nutrients. Nutrition is necessary for your body, but there are some foods that are not good if you eat a lot.

Let's learn 8 nutritious foods for health below but cause some side effects if you abuse them to have a more proper vegetarian plan.



Carrots contain a lot of beta-carotene that when you absorb into the body, it will convert into vitamin A. The beta-carotene in carrots when eaten in moderation will help your skin brighter, maintain eyesight and protect your eyes. .

However, if you provide too much beta-carotene to the body, it can cause carotenemia, a disease that makes your skin yellow, which is easy to mistake for jaundice. If the skin is yellow from consuming a lot of beta-carotene, it will subside when you stop eating foods containing this substance. However, you should still see your doctor if you notice unusual symptoms along with signs of jaundice.

If you give your child a lot of carrots, it will also cause bloating in the baby because it contains a lot of carbohydrates and fiber. Fiber can also make it difficult for your baby to absorb nutrients such as iron, zinc, magnesium, calcium, protein, fat, etc.

Adults and children should only eat carrots 2-3 times a week. Adults eat about 100g carrots/time and children eat 50g carrots/time.

Kombucha tea

nutritious food is kombucha tea

Kombucha tea is a fermented drink with a combination of sugar, tea water, yeast, and bacteria. This drink is considered a food that improves the digestive system and helps to balance intestinal bacteria.

On the other hand, this tea contains a compound called FODMAP that is created during fermentation. If you consume too much tea, it will cause bloating and digestive disorders.

Pregnant women who drink kombucha tea can also be at risk if they use too much tea. This drink often contains alcohol and may not have been carefully pasteurized to be dangerous to the baby in the womb. Tea also contains caffeine which makes you prone to an increased heart rate.

Healthy adults should not consume more than 350ml of kombucha tea per day. Pregnant women should only drink up to 100ml per serving and should be diluted with water.



Although the habit of drinking enough water is very necessary for the body, if you drink too much water in 1 time or in 1 day, there is a risk of water poisoning.

The harmful effects of drinking too much water will cause an electrolyte imbalance due to low sodium levels called hyponatremia, which the kidneys cannot handle. On the other hand, drinking a lot of water also causes water to accumulate in the brain causing dangerous, even life-threatening reactions.

Depending on the weight, height and health status of each person, the amount of water added to the body is different. According to Healthline, you should add 2 liters of water for your body (equivalent to about 8 glasses of 250ml water divided equally for 1 day).

People with kidney problems or those who play sports for a long time should drink water according to the instructions of their doctor.


nutritious food is avocado

Avocado contains fiber and a lot of vitamins, so it is a nutritious food for the body. It also helps you lower bad cholesterol (LDL) and maintain cells due to its high monounsaturated fat content. The effect of avocado is also good for heart health, preventing cancer, improving the digestive system...

According to Betterme, if you eat too much avocado, you will have problems with clogged arteries, weight gain, breastfeeding women will have less milk, liver problems, stomach pain, allergies, good cholesterol reduction ...

You should only eat half or 1 avocado per day to meet the body's daily nutritional needs.



Beets are rich in vitamins and minerals. It's also high in nitric oxide, which your body converts to nitrates to help lower blood pressure.

However, if you eat too much of this root, you will experience the harmful effects of beetroot causing indigestion, gallstones, kidney stones, affecting pregnancy and hindering the absorption of nutrients.

According to Medicalnewstoday, people with high blood pressure can drink 250ml of beetroot juice daily to lower blood pressure. Ordinary people who eat beets 2-3 times a week do not have much effect.


nutritious food is seaweed

Seaweed is a non-animal food rich in vitamin B12, so it is considered a very useful meat substitute for vegetarians. Seaweed is also said to be a nutritious food that can help you lose weight due to its rich content of iodine and fiber.

However, high levels of iodine can lead to thyroid problems or even make you gain weight if eaten in excess. Seaweed can also contain large amounts of heavy metals depending on where the seaweed is processed.

Pregnant women who eat seaweed can be at risk if eating too much, especially having thyroid problems in the mother and hypothyroidism for the fetus.

Healthy people 19 years of age and older without thyroid problems can eat 150-1,100mcg of seaweed per day. Pregnant women can consume 250mcg/day.

* Note: 1 mcg (microgram) = 0.001 mg (milligram)

Soy bean

Soy bean

Soybeans are a nutritious food packed with high-quality B vitamins, fiber, potassium, magnesium, and protein. Soy is considered a complete protein because it contains 9 essential amino acids that your body cannot make.

If women have thyroid problems, soy can interfere with hormone medications that treat hypothyroidism. The harmful effects of soy also cause men to experience gynaecomastia and cause thyroid problems. Both sexes experience bloating, discomfort or soy allergy when consuming too much of this bean.

You should only use soy foods such as soy sauce, tofu, fermented soybeans, and tofu 3-4 times a week.

Chia seeds

nutritious food is chia seeds

Chia seeds are a nutritious food thanks to their high omega-3 content, fiber, vitamins B1, B3 and selenium. Although chia seeds help improve digestion, lose weight, rejuvenate skin, improve heart health and are good for pregnant women, they can also be harmful if you eat a lot. If you consume too much fiber in chia seeds, you will be prone to diarrhea, constipation, bloating, pain, stomach discomfort...

The amount of chia seeds supplemented daily will be different for each subject. Children should only eat 10g of chia seeds daily, adults eat 15g/day and pregnant women 20g/day.

Whether you follow a vegetarian diet or not, you can still eat these foods. Therefore, you should always build a healthy and balanced menu to provide the essential nutrients that your body needs.

Hopefully, through the above article, you have understood better 8 nutritious foods when you are a vegetarian you should be careful and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Special Nutrition.

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