A vegetarian diet is not only good when it comes to maintaining weight, it also helps in preventing heart diseases, diabetes and cancer. However, if you are a strict vegetarian you should be careful to include certain vitamins and mineral in your diet or you could suffer from diseases that occur due to vitamin and mineral deficiency.
Vegetarians need to make sure that they are taking in adequate amounts of calcium by consuming leafy green vegetables, pulses and tofu and if required, sometimes calcium supplements may also be taken. Regular calcium intake is necessary in order to maintain strong bones and teeth and is also essential for the maintenance of nerve and blood vessel functioning.
Also Read: Nutrition Rules For Vegetarians
Iron is something that is required for the proper functioning of the body. The scarcity of iron causes dizziness, fatigue and weakness. Iron is essential to carry oxygen to all parts of the body. Vegetarians need extra doses of iron as it is difficult for the body to absorb iron present in plant foods. Iron-rich foods are beans, lentils, nuts, spinach and citrus fruits.
Vitamin D is very essential for our body as it helps to absorb calcium. The lack of vitamin D in our body causes fatigue, mood swings, problems in sleeping and even heart diseases and cancer. The best sources of vitamin D for vegetarians is sunshine and citrus fruits. However, supplements may also be necessary at times.
Vitamin B12 is essential for the production of DNA and its scarcity can lead to fatigue, numbness, weakness and difficulty in walking. Vegetarian sources are non-diary milk and fortified cereals.
Also Read: Foods For Vegetarians
There are various vegetarian sources of omega 3 and omega 6 fatty acids. Linseed oil and milled flax seeds are the most abundant vegetarian omega 3 resources. For yet another source of omega 6 and 3, consider hemp seed oil.
Rape seed oil and olive oil include small amounts of these nutrients, but you will need to be careful since rape seed oil is definitely an irritant for many individuals. Tofu and walnuts are very high in omega 6 than 3 fatty acids.