Important Nutrient Foods For Vegetarians

Tuesday, July 9, 2013, 17:28 [IST]

As Albert Einstein said, "Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet." It was towards the end of his life, Albert Einstein turned to be a vegetarian eater. There are a number of people who have become staunch followers of vegetarian foods. No to non-vegetarian foods can create a havoc in the body, if you do not have certain amount of proteins to live healthy.

There are eight proteins listed below which is to be followed by a vegetarian eater. This list of proteins will help a vegetarian eater stay healthy and keep off health problems. If you are a vegetarian eater, it is important for you to educate yourself on the nutrients which is necessary for your body. This vegetarian nutrient foods is essential for your diet.

As a vegetarian eater, consuming these protein foods will help you create a balance of vegetable protein, quality amount of fats and of course carbohydrates. The list of these vegetarian nutrient foods contains essential elements which is replaced with that of animal protein.

Lets take a look at the vegetarian nutrient foods for a vegetarian eater.

Zinc

For vegetarian eaters, the level of zinc needed is 50 percent more than the recommended 40mg for adults over the age of 18 years. The reason being that the zinc found in plants has a lower absorption level. Any food related to peanuts will help add to the level of zinc.

Vitamin D

Soya milk is a great substitute when it comes to dairy products. Soya is a rich source of Vitamin D? Drinking soya milk once a week is a must for a vegetarian.

Vitamin B12

Vegans and vegetarian eaters need to have a regular intake of B12 supplements. Mushroom is high in Vitamin B12 which is beneficial for good health.

Protein

For an average man and woman, the consumption of proteins need to be 55 and 45 grams respectively. For vegetarian eaters, you can get the desired amount through the consumption of beans, lentil and peas.

Omega-3 Fatty Acids

Our body needs a required amount of fat to keep the body energetic, regulate cholesterol and to maintain a healthy heart. Flaxseed is the best vegetarian nutrient food for a vegetarian eater.

Iron

For vegetarian eaters, you should select a variety of plant based foods which is rich in iron. Iron serves as an essential part of haemoglobin. Dried fruits, fortified cereals and grains are best vegetarian nutrient foods.

Iodine

Iodine is needed for metabolising food into energy. Iodine is generally found in seafood therefore vegetarian eaters do not get enough of it. The intake of salt is essential for vegetarian people.