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Essential Nutrients for a Balanced and Healthy Vegetarian Diet
As long as there is balance in the nutritional intake by eating
a variety of foods, a vegetarian diet is on the right track.
But to give a clearer idea on how this works here are
a few things a vegetarian may need to keep in mind.
Calcium
Because not all vegetarians eat meat by-products such
as milk which is rich in calcium, a vegetarian needs to consume foods
that are rich in calcium. Excellent sources of calcium can be
found in cereals, orange juice and soy milk or other calcium-fortified
foods which means the manufacturers have added calcium to it.
Other great choices of calcium are found in legumes,
green leafy vegetables, tofu and seeds.
You may also have the option of consulting your doctor about taking in calcium supplements.
Vitamin D
Just like calcium, vitamin D is also an essential nutrient in keeping our bones strong.
As mentioned earlier, for vegetarians who do not drink or eat milk products
they may consume breakfast cereals or soy milk.
Our bodies can also produce vitamin D when we are exposed to sunlight regularly.
If you feel that your vegetarian diet isn’t providing enough vitamin D
for the body you may consult your doctor about taking in supplements.
Iron
Our bodies do not absorb iron from plant foods well compared to meat so
it is essential that vegetarians eat a variety of food particularly foods
that are rich in iron. Great sources of iron are found in green leafy vegetables,
peas, lentils and cooked dried beans.
Because iron is best absorbed with the help of Vitamin C, a vegetarian may
take in foods rich in this vitamin and if it helps, iron supplements may be taken in too.
Vitamin B12
Since vitamin B12 is found in animal sources only, vegans will have to
get this from foods that are fortified with it such as
soy milk or better yet take in supplements.
This is crucial most especially for vegan women who are pregnant or breast-feeding.
Protein
One of the common worries of vegetarians is not being able to get sufficient
protein in their diet but protein may also be gotten from grains and legumes.
Omega-3 Fatty Acids
The best source of omega-3 fatty acids is usually found in fish and even
eggs but since these are exempted from a vegetarian diet, a vegetarian may
get it from soybean oil, pumpkin seeds, walnuts and canola oil.
Zinc
Similar to iron, zinc is best absorbed when we eat it from meat rather
than plants but this won’t be much of a problem for vegetarians because
there are foods that are excellent sources of this vitamin such as
lentils, vegetables, whole grain bread and soy.