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Vegetarians: How to get the best nutrition?

Being a vegetarian is a huge step, for most people it is like changing their whole eating behavior. Their many reason one chooses to switch to a vegetarian diet; it may be because of health reasons or personal belief. Some people are strictly against using animals for a meal. Other concern of the people includes environmental harm or food industry.

People think that one of the downsides of the being a vegetarian is a lack of nutrients. However, there are many sources by which one can get the necessary nutrient level in the body.

1.    Calcium:

It is important for us to consume an adequate amount of calcium to stay healthy. Dairy products are boosted with calcium. Here are foods that are enriched in calcium:

•    Low-fat or fat-free milk, cheese, and yogurt

•    Fortified plant-based milk like soy or almond

•    Fortified ready-to-eat cereals

•    Calcium-fortified juice

•    Calcium-set tofu

•     Leafy green vegetables such as collard greens, turnip greens, and kale

•    Broccoli

•    Beans such as soybeans, chickpeas, and black beans

•    Almonds and almond butter

Health benefits of calcium:

•    Helps in weight loss

•    Combat colon cancer

•    decrease the risk of type II diabetes

•    It makes one fertile

•    It ensures oral health


2.    Iron:

Consuming a rich source of vitamin C (orange juice, citrus fruits, tomatoes) is a great source of iron. Here are food items that are enriched in iron:

•    Beans

•    Soybean

•    Fortified breakfast cereals

•    Dark leafy greens such as chard and spinach

Health benefits of iron enriched food

•    Forms Hemoglobin

•    Better functioning of muscles

•    Helps in carrying oxygen to different body parts

•    Helps in fighting

•    .Iron deficiency anemia

•    Helps in better functioning of brain

3.    Protein:

There are many food items that are enriched in protein and can be really helpful for the vegetarians in maintaining a healthy level of nutrients. Here are some of the food items that are rich in protein:

•    Whole grains

•    Nuts and nut butter

•    Legumes including peas, lentils, beans

•    Dairy products

Health benefits of protein:

•    Boost Muscle Mass

•    Manage Your Weight

•    Stabilize Blood Sugar Levels

•    Improve Your Mood

•    Promote Healthy Brain Function

•    Maintain Strong Bones


4.    Vitamin B12:

People who eat sufficient amount of dairy products don’t really have to be concerned about the healthy intake of vitamin B1. Other food items that are enriched in vitamin B12 are:

•    Fortified food such as soy milk, nutritional soy, and cereals.

•    Dairy product

Health benefits of vitamin B12

•    Protects Against Certain Cancers

•    Protects Against Heart Disease

•    Prevent Alzheimer’s disease

•    Boosts Energy Levels

•    Reduces Depression

5.    Vitamin D:

•    Orange juice

•    Soymilk

•    Mushrooms

•    Cheese

Health benefits of Vitamin D:

•    Maintaining healthy bones

•    Reduces the risk of flu

•    Reduces the risk of diabetes

•    Beneficial for pregnant women

•    Beneficial for infants

•    Prevent cancer

Summing Up:

It is not necessary that to have a healthy diet, you need to have non-veg. Vegetarians also have many options which can help them in fulfilling all the requirements of the body. These were some of the sources by which you can get a healthy nutrients level for your body and maintain your healthy vegetarian diet.