Being vegetarian can be a very nice experience if chosen wisely what to eat. Being vegetarian you are cutting most of our food which comes from animals and their products. Vegetarians can be of many types like people who only eat eggs but not meat, some people eat all dairy products and eggs, while vegans rely only upon plants products and they avoid even the byproducts of the animals like honey, leather and everything which contains animals products.
People can decide to be vegetarian for many reasons like health concerns; religious beliefs, ethics or animal right, etc. Depending on vegetarian lead to a healthier weight and a lower risk of high blood pressure, type 2 diabetes, cancer and heart disease. Drawbacks of vegetarian diet can include deficiency of some vitamins in the body which we can’t get from plants products. For a healthy vegetarian diet, it is important to plan your diets and see if you are getting enough of nutrients. Here are some veggie diets which you should eat to balance nutrition in your body:
Iron is very important for the production of red blood cells; iron is the main carrier of the oxygen inside our body. Vegetables like beans, broccoli are the rich sources of iron. Vitamin C promotes the iron absorption in the body. Eat Vitamin C-rich foods for the proper absorption of iron. Wheat, cereals, raisins and tofu are also the rich sources of iron.
Protein is important for making and maintenance of the muscles. Our hair and nails are made up of proteins, it is used in the body for build and repair tissues. Proteins are also used for making enzymes, hormones and other body chemicals. If you eat eggs, they are the good source of protein. If you are vegan tofu, nuts, soymilk, peanut butter, grains, legumes, and seeds are the good sources of protein. Beans and corns also contain protein.
Our bones and teeth are made up of calcium. It makes our bones strong and prevents many of bones related diseases. Dairy products like milk, yogurt and cheese are the primary source of calcium. If you are vegan you can include soybeans, almonds, green leafy vegetables, spinach in your diet.
Vitamin D is important for absorption of calcium in the bones. Dairy products which are made from cow’s milk are good source of vitamin D. Our body can produce enough vitamin D if we expose our self to sunlight.
It is not found in plant products. For vegans it is a challenge to get it from cereals, soymilks and other vegetarian products, they should take supplements for it. However, it is present in eggs and dairy products in little amount.
Zinc is needed for proper working of body defensive system. It is used in body for cell division, cell growth, wound healing and the breakdown of carbohydrates. It can be easily obtained from cheese, beans, nuts and soy products.
Omega-3 Fatty Acids
It is important for good heart health. Flaxseed meal and flaxseed oil are the good sources of omega-3 fatty acid.