Although a vegetarian diet is one of the healthiest ways to eat, some nutrients may be lacking in a diet that does not include animal products at all. In particular, many people are concerned that vegetarians do not get enough protein, calcium, and iron from plant-based foods. This is because most people think of eating dairy products for calcium and meat for iron and protein. But it is possible to use adequate amounts of these nutrients on a vegetarian diet. It only takes a little effort and knowledge about the nutrients of plant-based sources.
Iron is an important mineral because it plays an important role in transporting oxygen through the blood. People who do not have adequate amounts of iron can suffer from iron deficiency anemia, a condition caused by extreme fatigue and weakness. Adult men and postmenopausal women need about 10 mg of iron daily, while women of childbearing age need about 15 mg per day. There are two types of iron - ham iron (from meat) and non-ham iron (from plant sources). Although non-ham iron is not as easily absorbed as ham iron in general, the incidence of iron deficiency anemia is not higher in wagons than in the general population. Dried beans and deep-leafed green vegetables, if eaten regularly, can provide adequate amounts of dietary iron. To increase iron absorption, eat iron-rich plant foods with vitamin C supplements or foods rich in vitamin C. Can be expected. Some foods, such as broccoli and bok choy, are high in both iron and vitamin C. These foods are often eaten with other foods rich in iron and vitamin C, such as beans and tomato sauce.
Calcium is another important nutrient for vegetarians to consider. Adults need about 1000 mg of calcium daily. Most people think of dairy products when they think of calcium, which is important for strong bones and teeth. But vegetarians can get plenty of calcium from dark green vegetables, tofu processed with calcium sulfate, and other foods or calcium supplements. Soy milk and rice milk are often fortified with calcium. Other good sources of calcium for vegetarians include black stripe gourd, strong orange juice, tahini, and almonds. It is important to note that a compound known as oxalic acid, found in vegetables such as spinach, rhubarb, chard, and beetroot, can bind to calcium and prevent it from being well absorbed. ۔ Therefore, vegetables like broccoli and collard are good sources of calcium for vegetarians.
Although vegetarians are very concerned about getting enough protein, the need for protein is often excessive. The average diet requires a lot of protein for good health. Excess protein can damage the kidneys and contribute to the development of osteoporosis. The recommended daily allowance of protein is 8/10th of a gram for every kilogram of body weight or about 10-15% of total calories. Foods such as soy, rice and beans, nuts, and nut butter can provide adequate amounts of protein for vegetarians. In contrast, animal foods are so high in protein that vegetarians can easily exceed the recommended protein intake, which is 4.5 grams of protein per 100 calories.
Protein consists of amino acids, often called protein building blocks. The body needs nine different amino acids from food. Because the body cannot make these nine amino acids, they are known as essential amino acids. Foods containing all nine essential amino acids are considered "complete protein" foods. Non-vegan vegetarians can easily get all nine amino acids from eggs and dairy products. Soy protein, which is a complete protein, is often considered the best source for vegans. Nine essential amino acids can also be obtained by mixing whole grain rice and beans. Other vegan sources of high-quality protein include cereals quinoa and spinach. Eating a variety of beans, grains, nuts, and seeds daily ensures that vegetarians get all the protein they need.
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