Special care must be taken if a vegetarian diet are planning to ensure that right every day contain amounts of nutrients. Nutrients such as protein, iron, calcium, zinc and vitamin B-12 and d can all easily be included in your vegetarian way of life with the right planning. Here are some guidelines to consider when you plan your weekly shopping trip and organize your weekly menu.
Vegetable proteins alone provide enough of the essential and non-essential amino acids, as long as are various sources of dietary protein and calorie intake high is enough to meet energy requirements. Whole grains, legumes, vegetables, seeds and nuts contain essential and non-essential amino acids. Soy protein such as soy milk and tofu, have shown that proteins of animal origin comply with.
Vegetarians have a higher risk of iron deficiency than non-vegetarians. Brewer's yeast, dried fruit and beans and spinach are all good plant sources of iron.
See some fortified breakfast cereals and soy drinks, some brands of Brewer's yeast, as well as vitamin supplements vitamin B-12. Carefully read the labels of other foods; You might be surprised what food is full of B12.
As a vegetarian, it is important that you have a reliable source of vitamin D in your diet. Exposure to ultraviolet (UV) light stimulates your body produce its own vitamin D. daytime outdoor exercise and work in your garden are both great alternatives for the preservation of this important nutrient. Those who have made impossible, and enjoy the Sun you want their diet can add an addition.
Recent studies indicate that vegetarian absorb and retain more calcium from food than their non-vegetarian counterparts. Vegetable of Greens such as spinach, kale and broccoli, and some legumes and soy products, are good sources of calcium from plants.
Zinc is for growth and development. Good plant sources include cereals, nuts, and legumes. Zinc daily zinc requirements are actually rather low. Sure, an addition to select, containing not more than 15-18 mg zinc.
Vegetarians have a higher risk of iron deficiency than non-vegetarians. Dried beans, spinach and fortified products, Brewer's yeast, dried fruits are all good plant sources of iron. If next to a fruit or vegetable, high amounts of vitamin C contained eaten, your body absorbs more readily the needed iron, so look out, out these two vital substances up as much as possible if team meal planning.
Vegetable proteins alone provide enough of the essential and non-essential amino acids, as long as are various sources of dietary protein and calorie intake high is enough to meet energy requirements. Whole grains, legumes, vegetables, seeds and nuts contain essential and non-essential amino acids. Soy protein such as soy milk and tofu, have shown that proteins of animal origin comply with.
Vegetarians have a higher risk of iron deficiency than non-vegetarians. Brewer's yeast, dried fruit and beans and spinach are all good plant sources of iron.
See some fortified breakfast cereals and soy drinks, some brands of Brewer's yeast, as well as vitamin supplements vitamin B-12. Carefully read the labels of other foods; You might be surprised what food is full of B12.
As a vegetarian, it is important that you have a reliable source of vitamin D in your diet. Exposure to ultraviolet (UV) light stimulates your body produce its own vitamin D. daytime outdoor exercise and work in your garden are both great alternatives for the preservation of this important nutrient. Those who have made impossible, and enjoy the Sun you want their diet can add an addition.
Recent studies indicate that vegetarian absorb and retain more calcium from food than their non-vegetarian counterparts. Vegetable of Greens such as spinach, kale and broccoli, and some legumes and soy products, are good sources of calcium from plants.
Zinc is for growth and development. Good plant sources include cereals, nuts, and legumes. Zinc daily zinc requirements are actually rather low. Sure, an addition to select, containing not more than 15-18 mg zinc.
Vegetarians have a higher risk of iron deficiency than non-vegetarians. Dried beans, spinach and fortified products, Brewer's yeast, dried fruits are all good plant sources of iron. If next to a fruit or vegetable, high amounts of vitamin C contained eaten, your body absorbs more readily the needed iron, so look out, out these two vital substances up as much as possible if team meal planning.
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