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vegetarian diet comprises of fruits, vegetables, and food grains like cereals and pulses and is considered healthier than a non-vegetarian diet. Hence, the benefits of a vegetarian diet have compelled many meat-eaters to turn to vegetarianism across the world. It can be a challenge for those who strictly follow a vegetarian diet to find a good source of some of the minerals usually found in animal sourced food. Those accustomed to having some form of meat at each meal may also face some discomfort in following the typical restrictive vegetarian diet.
A restrictive diet makes it more difficult to give your body all the necessary nutrients it requires. For instance, a vegetarian diet can take away vitamin B12 that is an essential food source for the body. In addition, when a person is on a vegetarian diet, it is difficult to attain the daily recommended dosage of iron and zinc, that is essential to maintain and therefore may need extra effort to reach up to this level.
Vital nutrients such as Proteins, Calcium, Iron, Vitamin B12, and Zinc are likely to reduce due to a strict vegetarian diet. If you are a vegetarian, the following suggestions will help you in compensating for these nutrients:
• Protein: Protein is very important for your body for the build-up of bone and muscles, as well as to maintain healthy organs and skin texture. Eggs and dairy products are rich sources of protein which can be consumed by vegetarians who are not strict followers of vegetarian diet. Soy products, legumes, lentils, nuts, seeds, and whole grains are few other protein-rich food.
• Calcium: It is necessary to build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, avocado, and broccoli, are good sources of calcium. People who can drink milk and eat cheese and yogurt while on a vegetarian diet, are likely to gain good source of calcium. Tofu enriched with calcium and fortified soymilk and fruits such as banana and other fruit juices are also good options.
• Iron: Iron is an important component of red blood cells and is very essential for your body. Good sources of iron include dried fruits, dried beans and peas, lentils, enriched cereals, whole-grain products, and dark green leafy vegetables. You must eat foods rich in vitamin C that include citrus fruits like lemon, sweet lime, strawberries, and so forth., and vegetables like tomatoes, cabbage, and broccoli to help your body take in vegetarian sources of iron.
• Vitamin B-12: Vitamin B12 helps in the production of red blood cells needed by your body and in preventing anemia. Animal products like milk, eggs, and cheese exclusively contains Vitamin B12. While on vegetarian diet, you can also get Vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement, which contains this vitamin.
• Zinc: This mineral is an essential component for many enzymes and plays an important role in cell division and in the formation of proteins. Whole grains, soy products, nuts, and wheat germ are some of the good sources of zinc.
While the above suggestions are indicative, no single fruit or vegetable can provides all the nutrients. Hence, the key to a healthy vegetarian diet is to enjoy various foods. Eating variety of fruits, vegetables, and other vegetarian food helps you to get the necessary nutrients that your
body needs.
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