By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:14:42 AM.
Hold in mind that the more limiting your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for instance, reduces natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. To be certain that your diet comprises everything your body needs, pay special attention to the following nutrients: Calcium supports to develop and maintain strong teeth and bones. Milk and dairy foods are powerful in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are great plant sources when eaten in adequate quantities. Calcium‐enriched and supported products, including juices, cereals, soy milk, soy yogurt, and tofu, are other possibilities.
Iron is a vital part of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are great origins of iron. Because iron is not as quickly absorbed from plant sources, the suggested intake of iron for vegetarians is almost double that recommended for non-vegetarians. To help your body digest iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage, and broccoli, at the same time as you are eating iron-containing foods.
As a general rule, aim for a tablespoon of ground flaxseed, chia seeds or two tablespoons of oil each day. Plants are a good source of iron, and you can optimist your absorption of this energizing mineral by combining plant sources with foods rich in vitamin C. For example, combine iron-rich lentils with citrus fruits or peppers. People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.