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The Vegetable Diet: A Novice's Guide ‐ The Vibe Tribes

Vegetarian Diet 25 Leading The Vegetable Diet A Novice's Guide The Vegetable Diet: A Novice's Guide ‐ The Vibe Tribes

Published at Thursday, May 02nd 2019, 07:26:15 AM. Vegetarian Diet. By Gabrielle Conolly.

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.

A 30 g portion of dried fruit counts as 1 of your 5 a day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy. Good sources of vitamin D for vegans include: exposure to sunlight, particularly from late March/early April to the end of September – remember to cover up or protect your skin before it starts to turn red or burn (see vitamin D and sunlight),fortified fat spreads, breakfast cereals and unsweetened soy drinks (with vitamin D added), vitamin D supplements. Read the label to ensure the vitamin D used in a product is not of animal origin.

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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.

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.

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Vegetarian Diet: Amazing Tips on Healthful Food for Vegetarians
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