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One of the most important keys to eating a
better diet is eating more fruits and
vegetables. For better health we should eat
5 servings of fresh fruits and vegetables
daily. Increasing your vegetable and fruit
intake will boost your health, you can also
lose weight. Veggies contain many
vitamins, minerals and other essential
nutrients that a body needs to maintain
good health and energy.

They help protect against the effect of aging
and reduce the risk of cancer and heart
disease. study shows one definite
advantage of vegetable protein over meat
protein is that plant protein can help lower
blood pressure. Those who consume a lot of
vegetable protein have lower blood
pressure.

Iron is an important mineral because it
plays a vital role in transporting oxygen
through the bloodstream. People who do not
have adequate iron intake can suffer from
iron deficiency anemia, a condition
characterized by extreme fatigue and
weakness. Adult men and post-menopausal
women need about 10 mg of iron per day,
while women of child-bearing age need
about 15 mg per day.

There are two types of iron – heme iron
(from meat) and non-heme iron (from plant
sources). Though non-heme iron is
generally not as easily absorbed as heme
iron, the incidence of iron deficiency anemia
is no higher in vegans than in the general
population. Dried beans and dark leafy
green vegetables can provide adequate
amounts of dietary iron if consumed on a
regular basis.

To boost absorption of iron, iron-rich plant
foods should be consumed with vitamin C
supplements or foods rich in vitamin C.
Since vegans diets tend to be high in
vitamin C naturally, iron consumption is
really not as much of a problem for most
vegans as might be expected. In fact, some
foods, like broccoli and bok choy, are high in
both iron and vitamin C.

These foods are often eaten with other iron
and vitamin C-rich foods, such as beans and
tomato sauce. Another important nutrient
for vegetarians to consider is calcium.
Adults need about 1000 mg of calcium per
day. Most people think of dairy products
when they think of calcium, which important
for strong bones and teeth.

But vegans can get plenty of calcium from
dark greens, tofu processed with calcium
sulfate, and other foods or from calcium
supplements. Soymilk and rice milk are often
fortified with calcium as well. Other good
sources of calcium for vegans include
blackstrap molasses, fortified orange juice,
tahini and almonds.

It is important to note that a compound
known as oxalic acid, found in vegetables
like spinach, rhubarb, chard, and beet
greens, can bind with calcium and prevent it
from being well absorbed. Therefore, greens
like broccoli and collards are better sources
of calcium for vegans.

Though there is much concern about
vegetarians getting enough protein, the
need for protein is often overrated. The
average diet contains far more protein
needed for health. In fact, excess protein
can damage the kidneys and contribute to
the development of osteoporosis.

The recommended daily allowance of
protein is 8/10ths of a gram for every
kilogram of body weight or about 10-15% of
total calories. Foods like soy, rice and
beans, and nuts and nut butters can provide
adequate amounts of protein for vegans. In
contrast, animal foods are so high in protein
that non-vegetarians can easily exceed the
upper limit recommended for protein intake,
which is 4.5 grams of protein per 100
calories of food.

Protein is comprised of amino acids, which
are often called protein building blocks. The
body needs nine different amino acids from
foods. Because the body cannot make these
nine amino acids, they are known as
essential amino acids. Foods that contain all
nine essential amino acids are considered
“complete protein” foods.

Non-vegan vegetarians can easily get all
nine amino acids from eggs and dairy
products. For vegans, soy protein, which is a
complete protein, is often considered the
best source. The nine essential amino acids
can also be obtained by combining whole
grain rice and beans.

Fruits and vegetables have a lot of
advantages besides just their nutritional
importance. For one thing, they taste great
and add a great deal of variety to everyday
meals. Fruits and vegetables come in such a
wide variety of colors, textures and flavors
that they can be used in virtually every
meal.

Those seeking to maximize their diet should
get into the healthy habit of using fruits in
salads, as toppings and as garnishes. More
and more people have shifted to vegetarian
meals because scientific research
demonstrated the adverse effects of animal
meat.
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