By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:15:19 AM.
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.
Add flavor with yeast extract, which is not only a tasty addition but a useful source of vitamin B12. Fill half your plate with a colorful variety of veggies (especially leafy greens because they supply small amounts of the mineral iodine) and drizzle with a dressing made from flaxseed, rapeseed, walnut or hemp oil. Your body can use these healthy fats overnight, along with protein for regeneration and repair, important for maintaining healthy skin and hair.
Like iron, zinc is not as readily received from plant sources as it is from animal products. Cheese is a great choice if you eat dairy products. Plant origins of zinc incorporate whole grains, soy products, legumes, nuts, and wheat germ. Zinc is an indispensable part of many enzymes and plays a role in cell division and in the formation of proteins.