Essential Nutrients for a Balanced and Healthy Vegetarian Diet
As long as there is balance in the nutritional intake by eating a variety of foods, a vegetarian diet is on the right track. But to give a clearer idea on how this works here are the essential nutrients that needs to be included. Healthybalanceddiet.org
Just like calcium, vitamin D is also an essential nutrient in keeping our bones strong. As mentioned earlier, for vegetarians who do not drink or eat milk products they may consume breakfast cereals or soy milk. Our bodies can also produce vitamin D when we are exposed to sunlight regularly. If you feel that your vegetarian diet isn’t providing enough vitamin D for the body you may consult your doctor about taking in supplements. Healthybalanceddiet.org
Since vitamin B12 is found in animal sources only, vegans will have to get this from foods that are fortified with it such as soy milk or better yet take in supplements. This is crucial most especially for vegan women who are pregnant or breast-feeding.
One of the common worries of vegetarians is not being able to get sufficient protein in their diet but protein may also be gotten from grains and legumes. Healthybalanceddiet.org
The best source of omega-3 fatty acids is usually found in fish and even eggs but since these are exempted from a vegetarian diet, a vegetarian may get it from soybean oil, pumpkin seeds, walnuts and canola oil.
Similar to iron, zinc is best absorbed when we eat it from meat rather than plants but this won’t be much of a problem for vegetarians because there are foods that are excellent sources of this vitamin such as lentils, vegetables, whole grain bread and soy. Healthybalanceddiet.org
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