Whether your reasons for becoming a vegetarian are for saving the animals, saving the environment, compassionate living, health, or spiritual practices, there are six nutrients you need to have in your diet to ensure adequate nutrition.
1. Protein: Protein is the basic building block of the human body. Protein is made up of amino acids and they help repair muscles, build blood, skin, nails, hair, and internal organs. Foods that are vegetarian protein sources include: almonds, black beans, brown rice, cashews, chickpeas, kidney beans, lentils, lima beans, peanut butter, pinto beans, seitan, soybeans, soy milk, sunflower seeds, textured vegetable protein (TVP), and tofu.
2. Iron: The most obvious function of iron is in hemoglobin where it permits production of this vital pigment and permits it to carry oxygen to the tissues. Foods that are vegetarian iron sources include: black beans, bran flakes, cashews, cream of wheat, chickpeas, kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soy milk, spinach, sunflower seeds, tofu, tomato juice, whole wheat bread, and dark leafy greens such as kale, collards, chard, and mustard greens.
3. Essential Omega-3 Fatty Acids: These fatty acids are important for a variety of reasons, including maintaining a good heart and cardiovascular health. It is important to have a reliable source. Vegetarian foods with omega-3 fatty acids include walnuts, ground flax seeds, flax oil, hempseed oil, canola oil, and supplements.
4. Calcium: Calcium helps build and maintain healthy teeth and bones. Calcium also keeps the heart beating steadily, the blood, nerves, and muscles working correctly. Sources of calcium for a vegetarian include: almonds, black beans, broccoli, calcium-fortified orange juice, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, orange juice, pinto beans, sesame seeds, soybeans, soy milk, textured vegetable protein (TVP), and tofu.
5. Vitamin B-12: Vitamin B-12 is vital to the production of myelin, the fatty sheath that insulates nerve fibers, keeping electrical impulses moving through the body as they should. It is also important for the production of red blood cells. Vegetarians can take a common multiple vitamin or B-12 supplement, or enjoy fortified cereals or soy milk to get a reliable source of B-12.
6. Vitamin D: Vitamin D is needed to maintain normal blood levels of calcium and phosphorous. It aids in the absorption of calcium, helping to form and maintain strong bones. The body makes vitamin D when it is exposed to the sun. Spending some time outdoors everyday without sunscreen and, during the winter months, eating vitamin D-fortified foods or taking a supplement is a good idea for anyone, vegetarian or non-vegetarian.
If you are thinking about becoming a vegetarian or you are one currently, consult a holistic health counselor to ensure you are obtaining the adequate nutrients to ensure proper nutrition.





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