[www.keralites.net] Are You A vegetarian?

 

Are you a vegetarian?

Many vegetarians do not get enough protein, Omega 3 fatty
acids, and Vitamin B 12 which is not easily available in plant
foods. Here is what I think is beneficial to those who love animals
and hate killing them for food.

Do you eat all kinds of vegetables available? Eating all pigmented
vegetables and fruits are essential as different vegetables contain
different nutrients.

Eating at least one fruit a day is very important for good health.
Out of all fruits, I would pick an apple to give you. Here is a
list that may help you fix a healthy vegetarian diet.

1.Iron- Beans, seeds, soybeans, tofu, fortified breakfast cereals,
dark green leafy vegetables such as spinach are rich sources of
iron. Among fruits, dried fruits like apricots, figs, or prunes
are good. In order to increase iron absorption, vitamin C is
essential.

2. Protein is something that vegetarians don't get as much as non
vegetarians do. They have to eat soybeans, lentils, nuts, peas,
quinoa grain, broccoli, artichoke, spinach, potatoes, bananas and
certain berries are some examples of high protein foods.

3. Zinc is not to declines as it is vital for good immunity. Whole
grains, dairy products, soy, nus and legumes are necessary for zin
supply.

4. Vitamin C can be found in vegetables like tomatoes, Amaranth
Leaves (chauli patta), Broccoli, Cabbage family like Brussels
Sprouts, Butternut Squash, Capsicum and the like and all citrus
fruits.

5. Take soy milk, orange juice, beans and milk products for calcium.

6. Vitamin D is essential of calcium absorption. Hence eat
mushrooms.

7. Carbohydrates are essential for fueling up. Whole grains give
you energy as well as fibre.

8. Vitamin B12 is only present in animal foods like milk products,
egg and hence, you will need supplements if you are a vegan.

9. Your vitamins and other nutrients will get absorbed well only if
you take enough dietary fats. Hence you cannot completely eliminate
fats but have them in the form of nuts, oils or avocados.

10. Have flax seeds, walnuts, soybeans and canola oil for omega 3
fatty acids.

Take care!

Regards,

 

 M. D. Hegde
MANGALORE
Think Good Do Good

https://www.facebook.com/groups/hegdemd

& Whatsap Group

Twitter:MDHEGDE888

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