World vegetarian day: One must try to include all the nutrients even by eating vegetarian food.
World Vegetarian Day: Most of the people believe that vegetarians lack nutrients in their body as they do not eat non-vegetarian food which is essential to stay fit. However, all this is a myth. You can gain nutrients in your diet by still following the vegetarian diet. Our body needs proper nourishment to function properly. Thus, the vegetarians must know which food products should they eat to get most of the nutrients in their body. Let’s discuss in detail which vegetarian foods suffice the requirement of nutrients in the body. (Also read: World Vegetarian Day: 7-day Vegan diet meal for healthy living)
World vegetarian day: How can a vegetarian gain maximum nutrients by eating vegetarian food?
- Iron
- Protein
- Calcium
- Vitamin B12
- Omega 3 fatty acids
Iron
iron is necessary for the formation of the red blood cells. You can gain iron by eating broccoli, raisins, grains, tofu etc. You must also eat vitamin C rich diet to get iron in a good amount.
Protein
Protein is essential for every part of the body. People think one can only gain protein by eating non-vegetarian food. However, this is not true. You can eat beans, peanut butter, pulses, tofu, soya milk etc.
Calcium
In order to ensure the development of bones and prevent bone damage, one must eat calcium-rich diet. Thus, you must eat bok choy, kale, green leafy vegetables, soybeans etc.
Vitamin B12
We must eat vitamin B12 rich diet. Thus one must eat dairy products, grains and soymilk etc. in a good amount.
Omega 3 fatty acid
In order to keep the brain and heart healthy, one must eat Omega 3 fatty acids. To get rid of the deficiency of omega 3 fatty acid one must eat flaxseeds, olives and walnuts.
Don’t miss to read: Vegetarian foods: Which are Iron rich foods for vegetarian
Besides this, you can eat zinc-rich foods as well to gain most of the nutrients by eating vegetarian food only. You can read this article in Hindi as well.