Getting the Best Out of a Vegetarian Diet

Getting the Best Out of a Vegetarian Diet:

Although a vegetarian diet is one of the healthiest ways to eat, a diet that eliminates all animal products may be deficient in some nutrients. Many people are worried that plant-based foods can not have enough protein, calcium, or iron for vegans. This is because most people associate calcium with dairy products and iron and protein with meats. However, a vegetarian diet can provide sufficient quantities of these nutrients. It just requires a little effort and knowledge of plant-based nutrient sources.

New Product! Hard Drive Performance-Enhancing Male Supplement! ORDER NOW!

Iron is an essential mineral because it helps in the transportation of oxygen in the body. Iron deficiency anemia is a disease characterized by severe fatigue and weakness in people who do not consume enough iron. Adult men and postmenopausal women need approximately 10 mg of iron a day, while women of childbearing age require approximately 15 mg. Heme iron (from meat) and non-heme iron (from plants) are the two forms of iron (from plant sources). Despite the fact that non-heme iron is not as readily absorbed as heme iron, the rate of iron deficiency anemia in vegans is no higher than in the general population. If eaten on a regular basis, dried beans and dark leafy green vegetables will provide sufficient quantities of dietary iron. Iron-rich plant foods should be eaten with vitamin C supplements or foods high in vitamin C to increase iron absorption. Since vegan diets are naturally rich in vitamin C, iron intake is not as troublesome for most vegans as one might assume. Iron and vitamin C are also plentiful in certain plants, such as broccoli and bok choy. These foods are often eaten with foods that are high in iron and vitamin C, such as beans and tomato sauce.

Calcium is another essential nutrient for vegetarians to remember. Calcium is needed by adults in the amount of 1000 mg per day. When most people think of calcium, they think of dairy products, which are important for strong bones and teeth. Vegans, on the other hand, can get plenty of calcium from dark greens, calcium sulfate-treated tofu, and other foods, as well as calcium supplements. Calcium is also added to soymilk and rice milk as well. Blackstrap molasses, fortified orange juice, tahini, and almonds are also healthy sources of calcium for vegans. It's worth noting that a compound called oxalic acid, which can be contained in vegetables like spinach, rhubarb, chard, and beet greens, can bind to calcium and prevent it from being absorbed properly. As a result, greens such as broccoli and collards are better calcium sources for vegans.

While many vegetarians are worried about having enough protein, the need for protein is often exaggerated. The average American diet contains much more protein than is needed for good health. Excess protein will actually damage the kidneys and lead to the onset of osteoporosis. Protein can account for 8/10ths of a gram per kilogram of body weight, or around 10-15 percent of total calories consumed. Vegans can get enough protein from foods like soy, rice, and beans, as well as nuts and nut butter. Animal foods, on the other hand, are so rich in protein that non-vegetarians can easily reach the recommended upper limit of 4.5 grams of protein per 100 calories of food.

5 Star Nutrition - 15% OFF Select NutraOne Products! SHOP NOW!

Amino acids, also known as protein building blocks, are the building blocks of protein. The human body needs nine different amino acids, which can be derived from food. These nine amino acids are recognized as essential amino acids because they cannot be produced by the body. Total protein foods are those that contain all nine essential amino acids. Eggs and dairy products contain the nine amino acids for non-vegan vegetarians. Soy protein, which is a full protein, is also recommended as the best source for vegans. Combining whole grain rice and beans can also provide the nine necessary amino acids. Quinoa and spinach are two other vegan forms of high-quality protein. Vegans will get all of the protein they need by eating a variety of legumes, grains, nuts, and seeds on a regular basis.

The ebook Vegetarian Cooking, available at www.d-vegetarian.com, provides more tips about how vegetarians can increase their intake of essential nutrients as well as more detailed information about the levels of calcium, iron, and protein present in a variety of vegetarian foods.