Vegetarians need to take special
care to ensure they do not miss out on certain nutrients that are abundantly
obtained from non-vegetarian foods like meat, poultry, fish, etc. Although a vegetarian diet offers ample nutrients required for the growth, proper
functioning of systems and improving immunity, special attention should be paid
to some key nutrients that should be consumed in proper quantities.
Protein
Proteins are made up of amino acids which are extremely important for the proper growth of your body. Eggs and meat are very rich in proteins, but they are not the only foods that have high protein content. Foods like whole grains, Brewer's yeast, legumes, wheat, nut butter, pulses, lentils, corns, beans, soy, milk, brown rice, cereals, nuts, seeds, cheese, and macaroni, etc are rich in proteins. Soy milk and tofu have very high protein content. Nowadays various soy products like tempeh, soy hotdogs, soy burgers, soy sandwiches are available in the market. Most of the protein-rich foods that are available in stores have soy added in them.
Proteins are made up of amino acids which are extremely important for the proper growth of your body. Eggs and meat are very rich in proteins, but they are not the only foods that have high protein content. Foods like whole grains, Brewer's yeast, legumes, wheat, nut butter, pulses, lentils, corns, beans, soy, milk, brown rice, cereals, nuts, seeds, cheese, and macaroni, etc are rich in proteins. Soy milk and tofu have very high protein content. Nowadays various soy products like tempeh, soy hotdogs, soy burgers, soy sandwiches are available in the market. Most of the protein-rich foods that are available in stores have soy added in them.
Iron
Deficiency of iron in the body can lead to anemia and weakness. Iron-rich foods are prunes, legumes like lentils, kidney beans, chickpeas, black-eyed peas, nuts like pine nuts apricots, raisins, seeds of pumpkin or squash, fortified cereals, whole grains like whole-wheat bread, brown rice, and quinoa, blackstrap molasses, wheat germ, soybean, tofu, figs, Brewer's yeast, etc. Dark green leafy vegetables like spinach and broccoli are also rich in iron. It has been seen that eating foods high in Vitamin C content eg. Citrus, tomatoes, lemon, etc. along with foods high in iron content can increase the absorption of iron in the body.
Deficiency of iron in the body can lead to anemia and weakness. Iron-rich foods are prunes, legumes like lentils, kidney beans, chickpeas, black-eyed peas, nuts like pine nuts apricots, raisins, seeds of pumpkin or squash, fortified cereals, whole grains like whole-wheat bread, brown rice, and quinoa, blackstrap molasses, wheat germ, soybean, tofu, figs, Brewer's yeast, etc. Dark green leafy vegetables like spinach and broccoli are also rich in iron. It has been seen that eating foods high in Vitamin C content eg. Citrus, tomatoes, lemon, etc. along with foods high in iron content can increase the absorption of iron in the body.
Zinc
Zinc is a nutrient that is extremely important for the proper metabolism of your body and improving immunity. It is readily available in plant sources like whole wheat grains, whole wheat bread, pasta, whole grain rice, legumes, sprouts, quinoa, nuts, dried beans, millet, seeds, wheat germ, tofu, tempeh, miso, and some dairy products. Care should be taken to see that zinc is consumed in moderate quantities since excess of it can harm your body. You may also take zinc supplements as prescribed by your doctor.
Zinc is a nutrient that is extremely important for the proper metabolism of your body and improving immunity. It is readily available in plant sources like whole wheat grains, whole wheat bread, pasta, whole grain rice, legumes, sprouts, quinoa, nuts, dried beans, millet, seeds, wheat germ, tofu, tempeh, miso, and some dairy products. Care should be taken to see that zinc is consumed in moderate quantities since excess of it can harm your body. You may also take zinc supplements as prescribed by your doctor.
Vitamin B12
Vitamin B12 is another important nutrient that is essential for the proper functioning of your body. Vitamin B12 deficiency can cause disorders like anemia and damage to the nervous system. Natural sources of this vitamin are meat, dairy products, and eggs. Hence vegetarians have to consume special foods that have been fortified with Vitamin B12. Products that are B12 fortified may be types of rice, soymilk, cereals, veggie burgers, faux meats, nutritional yeast, mac and cheese, yogurt, etc. Vitamin B12 supplements are largely popular and are consumed by many people. These supplements should be taken only after taking advice from your physician.
Vitamin B12 is another important nutrient that is essential for the proper functioning of your body. Vitamin B12 deficiency can cause disorders like anemia and damage to the nervous system. Natural sources of this vitamin are meat, dairy products, and eggs. Hence vegetarians have to consume special foods that have been fortified with Vitamin B12. Products that are B12 fortified may be types of rice, soymilk, cereals, veggie burgers, faux meats, nutritional yeast, mac and cheese, yogurt, etc. Vitamin B12 supplements are largely popular and are consumed by many people. These supplements should be taken only after taking advice from your physician.
Vitamin D
Vitamin D is a nutrient that helps in the formation of your bones and in the development of the immune system. It is also required for the absorption of calcium in the body. Generally, humans produce Vitamin D when their bodies are exposed to sunlight. It has been seen that since sunlight is the best source of Vitamin D, about 10-15 minutes of intense sunlight is an effective way to get Vitamin D. Other sources of Vitamin D include fortified cow's milk, soymilk, fortified rice products, fortified breakfast cereals,
Vitamin D is a nutrient that helps in the formation of your bones and in the development of the immune system. It is also required for the absorption of calcium in the body. Generally, humans produce Vitamin D when their bodies are exposed to sunlight. It has been seen that since sunlight is the best source of Vitamin D, about 10-15 minutes of intense sunlight is an effective way to get Vitamin D. Other sources of Vitamin D include fortified cow's milk, soymilk, fortified rice products, fortified breakfast cereals,
etc. Since there are not
many plant sources of Vitamin D, it can be taken as a supplement. It is best to
talk to your doctor because he is the one who will prescribe Vitamin D
supplements for you.
Being a vegetarian does not mean
that your body will have to compromise on some of the key nutrients. Plant
sources have ample amounts of various nutrients. The key to a balanced diet is
to include as many different kinds of food as you can in your diet.
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