The Top Five Nutrients Vegetarians Lack
The Top Five Nutrients Vegetarians Lack when you are beginning the process of converting to a vegetarian diet it is important to plan carefully. You need to make yourself familiar with the nutrient value of your food and how foods interact with one another. (“Benefits Of Being a Vegetarian: Top Five Nutrients …”)
A vegetarian diet can be lacking in five essential nutrients unless it is planned. These are protein and iron. (“Best Health Tips”) calcium, zinc, and vitamin B-12. In a meat-based diet these are easily obtained from animal products. If dairy produce and eggs are included in a vegetarian diet these essential nutrients should not be in short supply. (“Best Health Tips”)
If you have decided to eat a vegetarian diet, whether for reasons of health or because of ethical considerations, you need to consider where you will obtain these nutrients. It is perfectly possible for a vegetarian to derive these nutrients from vegetable sources with a little thought. (“Benefits Of Being a Vegetarian: Top Five Nutrients …”)
A vegetarian can obtain protein from beans, peas, lentils, and other pulses. These vegetarian staples need to be mixed with grains such as rice, barley, or wheat, which also contain protein, because only together do they make what is called a complete protein. (“Benefits Of Being a Vegetarian: Top Five Nutrients …”) A complete protein contains all the essential amino acid that are found in meat and other animal products.
Soya beans are unique among beans in containing all the essential amino acids without the addition of grains. Soya products make up an important part of a vegetarian diet for that reason. Soya milk, soya yoghurt, soya cheeses, tofu and soya meat substitutes make up an important part of a healthy vegetarian diet. (“Benefits Of Being a Vegetarian: Top Five Nutrients …”)
A vegetarian diet need not be lacking in protein if it contains a variety of pulse, grains, nuts, and seeds. “Sprinkling a few sesame seeds on a meal will increase its protein content.” (“Best Health Tips”)
“It is not even necessary to include different incomplete vegetable proteins in the same meal to create a balanced protein.” (“Benefits Of Being a Vegetarian: Top Five Nutrients …”) The body can store amino acids and combining them later.
Many of the commercially available soya products have calcium, zinc and vitamin B-12 added in the manufacturing process. “But a vegetarian should also ensure that these nutrients are present in the rest of their diet.” (“Benefits Of Being a Vegetarian: Top Five Nutrients …”)
Soya beans are also a reliable source of iron as are seeds such as pumpkin seeds. Quinoa, a seed that cooks like rice and can be used as the starch component of a meal contains iron. (“Benefits Of Being a Vegetarian: Top Five Nutrients …”)
Zinc is vital for growth and cell division. It is essential for reproductive health. for liver function and insulin activity. It is present in dairy foods as well as beans, lentils, nuts, and seeds. Chickpeas are a useful source of zinc, as is tahini paste. A hummus dip is more than a tasty snack, it is a valuable source of nutrients in a vegetarian diet. (“How To Obtain All Vital Nutrients from Your Vegetarian Diet”)
Calcium need not be a major problem in a vegetarian diet. If a vegetarian diet includes dairy produce it will provide enough calcium. Even for vegans it is possible to obtain calcium from plant sources. Whole meal bread is a reliable source of calcium as are dried apricots. (“Best Health Tips”) Baked beans and broccoli are both reliable sources of calcium.
Where vitamin B-12 is concerned it is only necessary to resort to supplements if eggs and milk are excluded from a vegetarian diet.
Ideas For Adding Some Variety to Your Vegetarian Lifestyle
Variety is not only good for vegetarians because the same old food can become boring, but it is also necessary. Making sure that your vegetarian diet is varied is the best way to ensure that your get enough of the right nutrients.
“You should never stick to one or two recipes and never be tempted to confine yourself to a few commercial products because they seem easy to prepare.” (“Advantages of Becoming a Vegetarian by Becky White – Issuu”) “If you do that you simply will not get a balanced diet and you will become bored.” (“Advantages of Been Vegetarian – vegan guide by …”) That is why so many vegetarians give up after a fleeting time. (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”)
When you visit the supermarket spend time in the fresh produce section. If your usual store does not carry fresh produce, go to another one or find a local supplier. Fresh fruit and vegetables are the main stay of a healthy and varied vegetarian diet (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”)
Get to know what is in season and how to prepare it. “A vegetarian should learn what fresh fruit and vegetables look like, feel like and smell like.” (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”) Vegetarians who can shop in farmers’ markets have an advantage. “But many supermarkets are improving the range of fruit and vegetables they stock.” (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”)
If you choose a variety of colors of fruit and vegetables, you will automatically have a range of nutrients. Vegetarian meals should not be colorless.
Vegetarians often underestimate the look of food. But we eat with our eyes. “The sight of a plate of beautiful food sets out mouth salivating as much as the smell of new baked bread.” (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”)
Speaking of new baked bread, vegetarians should learn to bake bread. A sourdough rye loaf fresh from the oven or a crusty whole meal with poppy seeds can make a simple vegetarian meal into a gourmet feast. A simple vegetarian sold, or a bowl of lentil can become a complete meal with good bread. (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”)
If eating butter is a problem because you are watching your cholesterol levels, then dip your bread in olive oil. (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”) When you try this with quality homemade bread you will see how delicious it is. (“Advantages of Been Vegetarian – vegan guide by …”) “Vegetarians have respect for vegetables so find the best olive you can.” (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”) It will be worth it. The varied taste of olive oil from different countries or even different estates will add variety to your vegetarian diet. (“Advantages of Been Vegetarian – vegan guide by …”)
Beans, lentils, and grains are the staples of a vegetarian diet. (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”) But they can become boring. Never be afraid to try new types or pulse and grain. If you have never eaten quinoa then you should. It is quick to cook and makes a change from rice. Try using barley instead of rice. Even the vegetarian staples need not be dull. (“Advantages of Been Vegetarian – Good Reasons For … – Issuu”)
Best Wishes, Coyalita
Behavioral Health Rehabilitative Specialist
See Tomorrow: “Making A Vegan Cake”
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