Since the main source of nutrition for vegetarians are plant products, for their overall optimum nutrition requirements, they need to take care of sufficient intake of mainly four nutrients:
Proteins: In order to fulfill your daily requirement of proteins, which are rich in amino acids, you can try out a combination of foods that can provide you with enough calories. Some extremely good sources of proteins include, whole grains, lentils, peas, nuts, seeds, beans, etc.
Iron: This is one of the most important nutrients for our body. Some foods rich in iron content are, dark green vegetables, dried fruits, sesame seeds, pumpkin seeds, iron-fortified breads and cereals, etc. Another way in which you can provide iron for your body is by cooking most of your food in iron pots and pans.
Calcium: Experts report that, the minimum calcium requirement for our body is at least 1300 mg per day. In order to meet this requirement, you can have foods like low-fat and fat-free dairy products like, yogurt or milk, plant foods like, spinach, mustard, turnip greens as well as calcium-fortified cereals and juices.
Vitamins: Vitamins are very essential for our body, mainly Vitamin D, since, it allows easy absorption of calcium. There are several Vitamin D rich products that you can consume like, soy milk products. However, the best source of Vitamin D is undoubtedly sunlight. There are also several Vitamin D supplements available that you can consider taking.
Apart from Vitamin D, another vitamin which needs to have a proper uptake in the body is Vitamin B-12. Produced basically by bacteria in soil and by animals, vegans can have their daily supply of this nutrient from Vitamin B-12 fortified soy milk or can take multivitamin and mineral supplement.
Proteins: In order to fulfill your daily requirement of proteins, which are rich in amino acids, you can try out a combination of foods that can provide you with enough calories. Some extremely good sources of proteins include, whole grains, lentils, peas, nuts, seeds, beans, etc.
Iron: This is one of the most important nutrients for our body. Some foods rich in iron content are, dark green vegetables, dried fruits, sesame seeds, pumpkin seeds, iron-fortified breads and cereals, etc. Another way in which you can provide iron for your body is by cooking most of your food in iron pots and pans.
Calcium: Experts report that, the minimum calcium requirement for our body is at least 1300 mg per day. In order to meet this requirement, you can have foods like low-fat and fat-free dairy products like, yogurt or milk, plant foods like, spinach, mustard, turnip greens as well as calcium-fortified cereals and juices.
Vitamins: Vitamins are very essential for our body, mainly Vitamin D, since, it allows easy absorption of calcium. There are several Vitamin D rich products that you can consume like, soy milk products. However, the best source of Vitamin D is undoubtedly sunlight. There are also several Vitamin D supplements available that you can consider taking.
Apart from Vitamin D, another vitamin which needs to have a proper uptake in the body is Vitamin B-12. Produced basically by bacteria in soil and by animals, vegans can have their daily supply of this nutrient from Vitamin B-12 fortified soy milk or can take multivitamin and mineral supplement.
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