A vegetarian diet is a diet that contains food plants such as vegetables, fruits, dried beans, peas, seeds and nuts, and grains. A well-balanced, carefully planned vegetarian diet (comprising of protein, vitamins and minerals) can provide numerous health benefits including reducing risk of obesity, diabetes, coronary artery disease and several other chronic diseases. It also lowers the risk of illness due to degenerative diseases. Read on to find out what makes up a healthy vegetarian diet.
Foundations Of A Vegetarian Diet And Other Considerations
1. Protein
Protein is essential for numerous inner body functions such as building and repairing tissues. A completed protein molecule is normally made up of many amino acids. However, plant based foods do not offer such proteins as they do not have many amino acids.
In any case, certain plant foods do contain substantial levels of protein, for example legumes (like soy products, tempeh, beans, peas and lentils) as well as whole-grains. In actual fact, soy products is one of the non-meat sources of complete proteins. Consuming these kinds of foods is essential in a well-balanced vegetarian diet.
2. Minerals
People starting a vegetarian diet plan should also be sure that they are getting enough minerals like iron, calcium, zinc and iodine. At the present time, experts state that a great vegetarian diet weight loss plan is one that follows all of the recommended guidelines when it comes to such nutrients. For example, you should strive to drink or eat enough dairy products like milk to maintain adequate consumption of calcium. Other sources of calcium include green leafy veggies like kale and boy, as well as calcium enriched juice since all of these contain bioavailable calcium (calcium that the body can make use of instantly).
Plant foods like soy products, legumes, grains and nuts are rich in zinc. When it comes to iron, the form contained in plant foods is slightly different from what is found in meat sources. Its absorption can be influenced by other foods in your diet-vitamin C will enhance its absorption while coffee and tea will inhibit it. Good sources of iron include fortified cereal, beans, tofu, spinach, oatmeal and lentils. Never take iron supplements unless recommended by your doctor
3. Omega 3 fats
These fatty acids are vital for the proper functioning of the heart. Generally speaking, diet plans that exclude fish or eggs (like a vegetarian diet) offer very low amounts of such fats that are in an active form. Soy oil, soybeans, ground flaxseed, walnuts and canola oil are excellent source of omega 3 essential fatty acids.
Nevertheless, when plant based omega 3 fats are converted for the human body usage, it is usually inadequate and so it is often necessary to take extra supplements or vitamins, like algae extract supplements to ensure that you fulfil your daily intake of omega 3.
4. Vitamins D and B-12
Vitamin D plays a key role in development and health of bones. Eating foods like milk, certain brands of soy and some cereals will ensure your body is supplied with adequate vitamin D. You may also consider consuming breakfast cereals as most of them are normally fortified with the vitamin.
On the other hand, Vitamin B12 is needed for the formation of erythrocytes or red blood cells. This is also helpful in the prevention of developing anemia. It is usually quite challenging to get this vitamin as it is practically only found in animal based products. Those on a vegetarian or even vegan diet should definitely consider taking extra supplements, vitamin enriched cereals or fortified soy based products to ensure adequate intake of vitamin B12.
Foundations Of A Vegetarian Diet And Other Considerations
1. Protein
Protein is essential for numerous inner body functions such as building and repairing tissues. A completed protein molecule is normally made up of many amino acids. However, plant based foods do not offer such proteins as they do not have many amino acids.
In any case, certain plant foods do contain substantial levels of protein, for example legumes (like soy products, tempeh, beans, peas and lentils) as well as whole-grains. In actual fact, soy products is one of the non-meat sources of complete proteins. Consuming these kinds of foods is essential in a well-balanced vegetarian diet.
2. Minerals
People starting a vegetarian diet plan should also be sure that they are getting enough minerals like iron, calcium, zinc and iodine. At the present time, experts state that a great vegetarian diet weight loss plan is one that follows all of the recommended guidelines when it comes to such nutrients. For example, you should strive to drink or eat enough dairy products like milk to maintain adequate consumption of calcium. Other sources of calcium include green leafy veggies like kale and boy, as well as calcium enriched juice since all of these contain bioavailable calcium (calcium that the body can make use of instantly).
Plant foods like soy products, legumes, grains and nuts are rich in zinc. When it comes to iron, the form contained in plant foods is slightly different from what is found in meat sources. Its absorption can be influenced by other foods in your diet-vitamin C will enhance its absorption while coffee and tea will inhibit it. Good sources of iron include fortified cereal, beans, tofu, spinach, oatmeal and lentils. Never take iron supplements unless recommended by your doctor
3. Omega 3 fats
These fatty acids are vital for the proper functioning of the heart. Generally speaking, diet plans that exclude fish or eggs (like a vegetarian diet) offer very low amounts of such fats that are in an active form. Soy oil, soybeans, ground flaxseed, walnuts and canola oil are excellent source of omega 3 essential fatty acids.
Nevertheless, when plant based omega 3 fats are converted for the human body usage, it is usually inadequate and so it is often necessary to take extra supplements or vitamins, like algae extract supplements to ensure that you fulfil your daily intake of omega 3.
4. Vitamins D and B-12
Vitamin D plays a key role in development and health of bones. Eating foods like milk, certain brands of soy and some cereals will ensure your body is supplied with adequate vitamin D. You may also consider consuming breakfast cereals as most of them are normally fortified with the vitamin.
On the other hand, Vitamin B12 is needed for the formation of erythrocytes or red blood cells. This is also helpful in the prevention of developing anemia. It is usually quite challenging to get this vitamin as it is practically only found in animal based products. Those on a vegetarian or even vegan diet should definitely consider taking extra supplements, vitamin enriched cereals or fortified soy based products to ensure adequate intake of vitamin B12.
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