By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:15:42 AM.
Fortified foods, especially those enriched with calcium, vitamin D and vitamin B12, should also make a daily appearance on your plate.Furthermore, vegans wanting to enhance their absorption of iron and zinc should try fermenting, sprouting and cooking foods. Also, the use of iron cast pots and pans for cooking, avoiding tea or coffee with meals and combining iron-rich foods with a source of vitamin C can further boost iron absorption. Moreover, the addition of seaweed or iodized salt to the diet can help vegans reach their recommended daily intake of iodine.
Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.Sources of omega‐3 fatty acids suitable for vegans include: flaxseed (linseed) oil,rapeseed oil,soy oil and soy-based foods, such as tofu, walnuts. Evidence suggests that plant sources of omega‐3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat, and watching how much salt you eat.
Iodine is a part of thyroid hormones, which assist regulate metabolism, growth, and function of key organs. Vegans may not get adequate iodine and may be at danger of deficiency and possibly even a goiter. In addition, foods such as soybeans, Cruciferous vegetables, and sweet potatoes may develop a goiter. However, only 1/4 teaspoon of iodized salt a day gives a significant amount of iodine. One plan to transition to a vegetarian diet is to slowly reduce the meat in your diet while increasing fruits and vegetables. Here are a few suggestions to help you get started: