Do not be afraid of becoming a vegetarian! Vegetarian diets can be very healthy and beneficial for your entire body, however having a balanced diet is a very crucial part to consider.
Since essential vitamins and minerals are eliminated from your diet when being a vegetarian, you must focus on adding other foods which will provide these necessary nutrients.
By eating whole grains, fruits, and vegetables you can still get all the vitamins and minerals you need that are found in meat products!
It is important to also consider eating soy foods, nuts, legumes (beans and peas), and egg substitutes for a great source of protein. However, vegans also need a good source of vitamins as well.
Below is a list of vitamins and nutrients that are very necessary in a vegetarian diet:
(Click on the links to learn more about them!)
Vitamin B12: This vitamin is extremely vital because it is necessary for cell division and blood formation. A vitamin B12 deficiency can become a serious issue which may lead to anemia and irreversible nerve damage. Unfortunately, most reliable sources are usually found in meats, poultry, and dairy products, although a reasonable source can be found in fortified soy milk, many cereals, and nutritional yeast flakes.
Vitamin D: This vitamin assists in forming and maintaining strong bones. Without this vitamin bones will become soft, brittle, thin, and disfigured. It is extra necessary to consume this for people who live in colder climates because the lack of sunlight, and it is the sun which provides a great source of vitamin D. Soy milk is an excellent source and so are plenty of cereals.
Calcium : Similar to vitamin D, also aids in building strong bones, but for later on in life. Calcium also helps regulate your heart and essential for blood-clotting. It can be found in many beans, nuts, fruits, vegetables, cereals, soy, and grains!
Carbohydrates: They supply a great source of energy and vitamins which target your brain and muscles. Whole grains, fruits, and many vegetables are important because they provide this along with fiber and plenty of other vitamins your body needs to stay focused and healthy!
Fats: This nutrient is vital in our diet because without fats our bodies can not function properly. A good source of fat comes from avocados, nuts, olive oil, canola oil, flaxseeds, soy, and tofu! Try to stay away from trans fats and saturated fats!
Iron: This mineral is extremely necessary for your blood. It helps to build red blood cells and muscle proteins. In addition, it aids in the process of oxygen being carried by your blood cells to provide energy throughout your body. You can get this mineral from beans, cereals, dried fruits, spinach, and almonds.
Protein: Your body uses this nutrient to help keep your muscles strong by building and repairing them and other body tissues. Protein is also used to create hormones, enzymes, and other body chemicals. In addition, this nutrient also aids in building bones, cartilage, skin, and blood. An excellent source can be found in nuts, peanut butter, beans, tofu, soy foods, and oats.
Zinc: This mineral is necessary to support a healthy immune system, aids in wound healing, maintains sense of taste and smell, and is essential for DNA analysis. Zinc also supports a successful growth and development during a pregnancy, childhood, and teenage years. Good food sources include whole grains, cereals, soy foods, legumes, and some vegetables.
So keep in mind that it’s definitely not a bad idea to become a vegetarian! However, it is very important to include these main vitamins and nutrients in your diet, which I provided above. So, stay healthy and beautiful and save the cute animals at the same time!
(Below is a "Vegetarian Food Pyramid" to observe!)
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