Food & Nutrition Article
How To Ensure Adequate Nutrition In A Vegetarian Dietby HealthyBeaut.com
More and more people are transitioning to a vegetarian diet because of the many health benefits of this type of eating habit. Even though the meat is not included in the vegetarian diet, nutrients that are usually obtained from meat can be found in many other other non-meat sources. Read this article for more information on why a vegetarian diet is good for your health.
Studies have shown that vegetarians experience less frequency of diseases that are normally associated with diets that are high in fat, sodium and sugar. These diseases include obesity, heart disease and diabetes. Vegetables are naturally low in fat, salts and sugar, so a diet rich in vegetables naturally leads a person to better health.
There is an amazing range of non-meat food products that can provide all of the nutrients that your body needs for a well-balanced diet. Vegetables, whole grains and legumes are packed with vitamins, minerals and micronutrients, without a lot of fat, salt and sugar.
The main concern that most people have about going vegetarian is how they can get an adequate amount of protein. There are actually a multitude of non-meat foods that are rich in protein. Quinoa provides "complete protein," meaning that it provides the complete range of essential amino acids that the body needs. One cup of quinoa provides you with 18 grams of protein. Beans, peas and lentils are also great sources of protein. They can be prepared in so many ways that they are the most versatile in creating vegetarian dishes. Tofu and soy products are also rich in protein. Many delicious and exotic dishes can be prepared from tofu.
Red meat is usually the main source for iron; however, in a vegetarian diet, you have many other non-meat food options that can provide you with the iron that your body needs. Dark, leafy vegetables and dried beans are a rich source of iron, and they are low in calories. If you combine this with foods rich in vitamin C, you increase your body's efficiency in iron absorption. Broccoli is rich in both iron and vitamin C, so it is a good source of iron that your body can absorb.
Vitamin B12 deficiency is a common concern among vegetarians. B12 is usually found in meat products. The body's requirement of B12 is low, but vegetarians still need to look for other sources to prevent deficiency. Studies have shown that a type of nutritional yeast can be added to foods as a good B12 supplement. You can also find soy milk that is fortified with B12.
Your body also needs essential fatty acids, or omega-3 fatty acids. These are usually found in fish oil. However, for vegetarians, a vegetarian omega-3 supplement may be required to ensure that you get the adequate amount. If you are on a lacto-ovo vegetarian diet, you can get omega-3 from eggs.
A vegetarian diet is usually a healthier alternative for people who really want to minimize the risks of heart disease, diabetes and obesity. If you have been contemplating a transition to a vegetarian diet, hopefully, this article have given you helpful guidance.