How To Get Enough Nutrients For Vegetarian


A vegetarian diet excludes or limits meat and animal products. Becoming a vegetarian is a great choice. For most people, that means changing a life of eating behaviors.

You can switch to a vegetarian diet for health reasons or personal beliefs. Some people are concerned about the ethics of use and harm animals. 

Other concerns include the effects of the food industry in our environment. Some religious groups Ban eat certain foods.

Whatever your reasons, becoming a vegetarian is an adjustment. You will have to learn new habits and replace the old food choice. 

When eating out, check out online menu ahead of time the restaurant. It also helps to surround yourself with other like-minded people.

Road To Better Health

There are several types of vegetarian diets. You should choose one based on your health needs and personal beliefs.


  • Lacto-ovo-vegetarians do not eat meat, poultry or fish. They eat eggs and dairy products.
  • Lacto-vegetarians do not eat meat, poultry, fish or eggs. They do not eat dairy products like milk, yogurt and cheese.
  • Ovo-vegetarians do not eat meat, poultry, fish, or dairy products. They do eat eggs.
  • Flexitarians (also called semi-vegetarians) are not traditional. They continue to eat meat, poultry, fish and products of animal origin in small amounts. This diet is more common than people who only have health concerns. A flexitarian diet can help reduce the amount of saturated fat and cholesterol intake. It also helps increase the amount of vegetables, fruits and cereals in your diet.
  • Pesco-vegetarians do not eat meat or poultry as part of a vegetarian diet, but they do eat fish.

AVOID vegan meat, eggs, dairy products and animal products. This includes animal byproducts, such as gelatin and honey.

Vegetarian diets can be a problem, but may be worth the effort. Benefits of a meatless diet can include:


  • Reduce cholesterol levels.
  • Low blood pressure.
  • Reduce intake of saturated fats.
  • Decreased risk of type 2 diabetes, heart disease and certain cancers.
  • Healthy body weights.


A successful vegetarian diet means more than saying no to meat. Like everyone else, vegetarians should be careful to eat foods that are balanced and nutritious. 

Although fruits and vegetables are a great source of nutrients, they are not all equal. Some nutrients found in animal products are difficult to find in other foods. 

You need to carefully plan your diet. This helps prevent malnutrition and enjoy a healthy lifestyle.

Be sure to get enough of the following nutrients.

Iron plays a key role in the production of red blood cells. These cells help transport oxygen throughout the body. Good sources of iron include beans, broccoli, raisins, wheat and soybeans. 

Iron fortified cereals are good sources. Iron found in meat sources is more difficult to digest. You should eat foods rich in vitamin C, such as oranges and broccoli. They can increase their ability to absorb iron.

Protein is an important nutrient for almost all body parts. It keeps skin, bones, muscles and organs healthy. 

For ovo-vegetarians, eggs are a great source of protein. Vegetarian options include nuts, peanut butter, seeds, grains and legumes. 

Products such as tofu and animals not soymilk also provide protein. Vegetarians need to consider enough "complete protein". Protein is composed of small parts called amino acids. 

These help your metabolism. A complete protein contains all the amino acids your body needs. You can get complete protein by eating certain foods together. 

Examples include, rice and beans or corn and beans.

Calcium strengthens bones and helps prevent osteoporosis. This is a disease that weakens bones and can cause breakage. For many people, dairy products are the main source of calcium. 

For a vegetarian diet, you can eat soy or almond. Green leafy vegetables like kale, kale and Chinese cabbage are good choices. You can also drink fortified soy milk and juices. 

Calcium supplements are also available.

Vitamin D also plays an important role in bone health. Which helps the body absorb calcium and promote bone growth. 

Your body makes some vitamin D in response to sunlight. You should get 10 minutes of exposure to the sun for 3 to 4 times a week, if possible. 

Based on where you live, this should be all the vitamin D you need. Be sure to use safe practices in the sun. If you need more vitamin D, milk or appearance of products fortified cow drink. 

This includes soymilk, rice milk, and some cereals.

Vitamin B12 helps produce red blood cells and prevent anemia. Lacto-ovo-vegetarians can get this information from eggs or dairy products. 

If you're a vegetarian, look for products fortified with this vitamin. This includes soy milk and some cereals. Talk to your doctor about taking a supplement of vitamin B12.

Zinc is vital for your immune system. A lot of cheeses containing zinc. It can also be found in beans, nuts and soy products.


Omega-3 fatty acids improve heart health and brain function. flaxseed meal and oil are two good sources. It can also find food products enriched with omega-3 fatty acids from a vegetable source. 

Talk to your doctor about taking a supplement of omega-3. If you're a vegetarian, check the label to make sure it does not come from fish oil.

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