Vegetarian Nutrition
Vegetarian Nutrition
If you are planning to become a vegetarian then you may be confused about what to eat. In order to meet your nutrient requirement you need to eat foods that are rich in proteins, calcium, iron, zinc, vitamin B12, vitamin D etc. Here are some nutrient rich foods that help you to meet your nutrient requirement while avoiding non vegetarian food.
Protein Rich Foods
The main source of protein for vegetarians includes beans, soy products, nuts, peas, lentils, rice etc. Seeds, whole grains, dairy products are also good sources of protein.
Calcium
Calcium is essential for maintaining the health of the bones and teeth. The main source of calcium for vegetarians includes soy products, cereals, dark green leafy vegetables, fortified orange juice etc.
Zinc
Zinc is an essential component of several enzymes and also aids in promoting cell division. It is ideal for the formation of proteins too. You will get zinc from nuts, wheat germ, soy products, whole grains etc.
Iron
Iron is an important element for producing hemoglobin and hence is necessary to take iron rich foods. Iron rich foods include enriched cereals, peas, beans, lentils, green leafy vegetables, dried fruits, whole grains.
Omega 3 fatty acid
Omega 3 fatty acid is essential for regulating the cholesterol level in your body. Hence take walnuts, flax seeds, almonds, cloves etc for getting omega 3 fatty acid.
Vitamin C
In order to get more iron from vegetable sources you need to increase your vitamin C intake. Hence take citrus fruits, strawberries, cabbage, tomato, broccoli etc.
Vitamin B12
Vitamin B12 is essential for producing red blood cells and thus helps you to avoid anemia. Vegetarians gets vitamin B12 from soy products, enriched cereals, milk, cheese etc.
Most of the vegetarian foods are low in saturated fat and cholesterol and hence are ideal for your health. Also drink as much water as possible .
