Nutrients Necessary for a Vegetarian Diet
Posted by
Nirmala N.
If you're thinking of becoming a vegetarian, be sure to do it carefully. Sometimes, vital nutrients that are found in meat sources are lacking in vegetarian diets when they lack variety.
For example, protein is necessary to maintain healthy skin, bones, muscles, and organs. Vegetarians who eat eggs and dairy products can get protein easily. Soy products, legumes, lentils, nuts, and whole grains are also great sources of protein.
Calcium is vital to overall health and strong teeth and bones. Low-fat dairy products and dark green veggies (spinach, collard greens, kale, broccoli, etc.) are high in calcium, as are tofu enriched with calcium, fruit juices, and soy milk.
Vitamin B-12 is also necessary for the production of red blood cells--only thing is that it's almost exclusively in animal products, which means you can get it from milk, eggs, and cheese. Enriched cereals, fortified soy products, and vitamin supplements are other ways of ensuring it's in your diet.
Iron is also important for building red blood cells. You can usually get it through dark green leafy greens and dried fruit, as well as dried beans, peas, lentils, and enriched cereals. Also, foods rich in vitamin C (strawberries, citrus, tomatoes, cabbage, etc.) help you to absorb non-animal sources of calcium.
Zinc is a meneral that plays a strong role in protein formation and cell division. How to go about getting it? Just make sure your diet is rich in stuff like whole grains, soy products, nuts, and wheat germ.
Nutrients Necessary for a Vegetarian Diet
Posted by Nirmala N.
If you're thinking of becoming a vegetarian, be sure to do it carefully. Sometimes, vital nutrients that are found in meat sources are lacking in vegetarian diets when they lack variety.
For example, protein is necessary to maintain healthy skin, bones, muscles, and organs. Vegetarians who eat eggs and dairy products can get protein easily. Soy products, legumes, lentils, nuts, and whole grains are also great sources of protein.
Calcium is vital to overall health and strong teeth and bones. Low-fat dairy products and dark green veggies (spinach, collard greens, kale, broccoli, etc.) are high in calcium, as are tofu enriched with calcium, fruit juices, and soy milk.
Vitamin B-12 is also necessary for the production of red blood cells--only thing is that it's almost exclusively in animal products, which means you can get it from milk, eggs, and cheese. Enriched cereals, fortified soy products, and vitamin supplements are other ways of ensuring it's in your diet.
Iron is also important for building red blood cells. You can usually get it through dark green leafy greens and dried fruit, as well as dried beans, peas, lentils, and enriched cereals. Also, foods rich in vitamin C (strawberries, citrus, tomatoes, cabbage, etc.) help you to absorb non-animal sources of calcium.
Zinc is a meneral that plays a strong role in protein formation and cell division. How to go about getting it? Just make sure your diet is rich in stuff like whole grains, soy products, nuts, and wheat germ.