Do You Get Enough Of The Nutrients and Vitamins For Vegetarians??
How to make sure you get all the vitamins for vegetarians? There are many vegetarian protein sources and foods containing iron for vegetarians. Vitamin B12,iron and protein in a vegetarian diet are essential.
Contrary to popular belief, being a vegetarian does not necessarily mean that you will have a vitamin deficiency.
Statistically, vegetarians are usually in better health.
If you want to become a strict vegetarians, you must be more vigilant about the intake of certain vitamins, minerals and proteins.
Once you know basic skills for a healthy vegetarian diet, there is less concern about nutrients but whether you are vegetarian or not, these days it is strongly recommended to take high quality supplements for many reasons. Click here if you want to know these reasons.
Let's see how vegetarians can meet their need for various nutrients.
Vitamins For Vegetarians
- Vitamin A: Present in vegetables, tubers and roots, so no problem for vegetarians
- Vitamins B: Present in certain plants and seeds EXCEPT THE VITAMIN B 12 which is located mainly in products of animal origin (milk, eggs, offal, red meat and shellfish). Some products of vegetable origin contain vitamin B12, (such as miso or spirulina), but in a form that is not well absorbed by the body. Breakfast cereals, nutritional yeast and some soy beverages are fortified with vitamin B12.
It is recommended for vegetarians, and even semi-vegetarians to take a supplement
- Vitamin C: It is found in many fruits and vegetables such as oranges, grapefruits, lemons, strawberries, broccoli, Brussels sprouts, cauliflower, vegetable juice, pepper ...
- Vitamin D: It is not present in plants. It is manufactured by the skin during sun exposure. Milk is often fortified with vitamin D. The population in general, vegetarian or not, doesn't get enough of this vitamin that is so important. Taking a supplement is the solution
- Vitamin E: Is present in wheat and vegetable oils
- Vitamin K: Presents in green leafy vegetables
- Calcium: Almonds, broccoli, cabbage, spinach, sesame seeds, beans, milk and dairy products and tofu all contain calcium
- Iron for vegetarians: A role of iron is to allow red blood cells to carry oxygen to our cells. Very important for everyone, even vegetarians. The best source of iron is red meat!! Red meat contains heme iron, the easily absorbable form by the body. The non-heme iron is found in vegetables and eggs and is not so easily assimilable. Iron from plant needs vitamin C to be well absorbed so it is important to consume vitamin C with your meal. Some cereals, cocoa, Chinese cabbage, wheat germ, legumes, lentils, potatoes with skin and tofu contain iron. Many foods are fortified with iron
- Zinc: Almonds, nuts, grains, dairy products, pumpkin seeds or flax, wheat germ, legumes (chickpeas, tofu) contain zinc
Protein In A Vegetarian Diet
- Consuming complete protein is very important in a vegetarian diet
- Proteins are chains of amino acids. Essential amino acids are obtained in a vegetarian diet in combination
CEREALS + LEGUMES
LEGUMES + NUTS OR SEEDS
CEREALS + MILK PRODUCTS
- Contrary to popular belief it is not necessary to combine the same meal for having a complete protein. The amino acids pprovenant food deposited into the tissue and muscle mass. L, then this organization can reserve to produce the protein it besoin.Ce process can be done within a day or two. The important thing is to vary your food sources
- No worries because the fruits, vegetables and grains are rich in carbohydrates
- Vegetarians do not eat fats from animal which is not good for health. Lipid intake of vegetarians is possible with nuts, seeds, vegetable oils and fish for those who eats fish
- Vegetarians consume enough fibers because they are present in large amounts in fruits, vegetables and cereals
Vegetarian diet plans should be well-balanced and complete. This type of diet is easy to achieve. It is also easy to meet the amount of recommended nutrients and vitamins for vegetarians ... you just have, at the beginning, to be careful in your choices of foods.
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