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Food for Vegetarians

Authored By Ben Fisher

Nowadays more and more people want to become true vegetarians, so they have to follow a certain healthy eating style or also known as vegetarian diet. To be specific, the typical vegetarian diet is supposed to include a lower body mass index, lower cholesterol, as well as reduced risk of type 2 diabetes and coronary artery disease. Below are some foods suitable for vegetarians: 

Soy Products


Soy products
 are a major source of protein and are made available in various kinds of soy foods on the market. Soy is also the essential ingredient included in most meatless hot dogs, chicken nuggets, along with breakfast sausages.  

Soy foods are considered ad the meatless substitute 

Omega-3 Fatty Acids


Omega-3 fatty acids
 which can be seen mainly in fatty fish and eggs are said to be healthy fats which reduce blood pressure and enhance the health of heart. Therefore, it is very useful to eat other sources of omega-3 fatty acids in the diet. 

Pumpkin seeds, flax seeds, walnuts, and soybean oil are good choices for vegetarians 

Calcium & Vitamin D

Calcium & Vitamin D which can be found in eat milk, cheese, together with yogurt, are regards part of helping your bones become strong and healthy. As for a vegetarian, such food as fortified soy milk, orange juice, seeds, nuts, or green vegetables are calcium and vitamin D rich.

Calcium & Vitamin D is contained in lots of common foods in the market 

Proteins

Meat protein is often known to consist of necessary amino acids for the body. However, as a vegetarian, you can obtain proteins by eating nuts, seeds, legumes, or grains. One more thing, you should find yourself a good option because beans are high in an amino acid called lysine but low in sulfur-rich amino acids. Meanwhile, it is quite contrasted to grains. 

Eating black beans and rice is one way to get a full range of proteins 

Vegetarian Diet Perks

Phytochemicals are compounds in colorful fruits and vegetables including the lutein in broccoli and the lycopene in tomatoes. In addition, phytochemicals are high antioxidants and support to prevent against cancer. 

Vegetarian Diet Perks 

Vitamin B-12

Low vitamin B-12 may lead to the muscle weakness and fatigue. Thus, this kind of vitamin can be included only in foods from animals such as meats, eggs, and milk products. It is essential for vegans to eat foods added with vitamin B-12. 

Vitamin B-12 can also reduce memory loss and improve health 

Iron

Red meat is sure to consist of iron, and vegetarians can found this nutrition in leafy green vegetables, cooked dry beans, along with fortified cereals or grains. Similar to zinc, plant-based iron can not be so absorbed as iron from meat. 

The best way is to eat iron-rich foods regularly and combine with foods full of vitamin C. 

Veggie Omelet

Eggs in a vegetarian diet offer a plentiful source of protein. Hence, it is advisable to eat a veggie omelet instead of the standard ham-and-cheese. Moreover, you can use carrots, mushrooms as well as spinach for a nutritious option. 

Veggie Omelet 

Related links:

Easy to Make Omelets

VitaminB12 Deficiency Testing

Protein Supplements

Omega3FattyAcids



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