How do vegetarians get all the nutrients (no need to supplement)
a vegan diet excludes all animal products, including meat, fish, eggs, dairy products, and usually honey. If you eat a balanced plant-based diet and enough total calories to meet your energy needs, it's easy to get enough carbohydrates, protein and fat. However, if you eat more processed foods (pretzels, instant rice, cookies) than whole foods (nuts, seeds, vegetables), you may end up lacking protein, which means that some nutrients may be more challenging to get from plants alone. The nutrients that vegetarians should pay special attention to include vitamin B-12, iron and omega-3 fatty acids. You may also need to work extra hard to get enough vitamin D, zinc and calcium. Read on to learn how vegetarians can get these seven nutrients without supplements, and learn some additional techniques to stand out in a plant-based diet.
Credit: EVA Katalin kondoros / E + / Getty Images correlation: 13 amazing source of vegetarian protein although many plant foods contain iron, it is not as easy to absorb as iron in animal products. " Angela onsgard, a registered dietician and general health coach at the miraval Resort and spa in Tucson, Arizona, said: "if you fight energy levels all day, you may be short of iron." This is because iron helps oxygen flow through your body and helps control certain hormones. Men and non menstruating women need 8 milligrams of iron a day. Women need 15 to 18 mg (or more) per day during pregnancy. Valuable plant sources include dried fruits, spirulina, beans, lentils, tofu, cooked greens and fortified grains. Some fortified cereals achieve 100% value per day. To better absorb iron, match vegetarian sources of iron with foods rich in vitamin C, such as tomatoes, citrus fruits, and strawberries. related: 7 kinds of food you think is vegetarian or vegetarian but not. Omega-3 fatty acids play an important role in brain function and heart health. There are three types: EPA, DHA and ala. Plant sources provide EPA, which the body then converts into DHA and ala. While non vegetarians can meet their needs by eating fish two or three times a week, vegetarians need more regular intake. " These healthy fats are abundant in many vegetarian foods, including flaxseed, rape, walnuts, wheat germ and soybean oil, "said Kristen Cooper, a registered dietitian and founder of Cooper nutrition, a Ph.D. student in nutrition and education at Columbia University. Other rich sources include microalgae and some nuts and seeds. correlation: 13 surprising source of vegetarian protein your body will produce vitamin D in the sun. If you don't spend much time in the sun, it's important to get enough vitamins from your diet - or 600 IU a day. Vitamin D promotes bone health by helping the body absorb calcium and plays an important role in immune function. A few foods that naturally contain vitamin d come from animals (except mushrooms, which are hard to find when exposed to ultraviolet light). Omnivores meet their needs by strengthening dairy products and seafood, while vegetarians can meet their needs by strengthening plant substitutes. Depending on the brand, a cup of fortified soymilk or almond milk can meet 25% of the daily value of vitamin D; an orange juice can provide about 25% or more of vitamin D. related: 7 kinds you think are vegetarians or vegetarians, but not credit: correlation: 13 amazing source of vegetarian protein correlation: 7 you think it's a vegetarian or a vegetarian, but not a Credit: coramueller / iStock / Getty Images 13 an amazing source of vegetarian protein.Basis of meal plan to meet your nutritional needs through vegetarian diet, please eat a variety of healthy foods in a good balance. To form a balanced plate for each meal, include at least one or two portions of fruit or vegetables, as well as an appropriate amount of nutritious starch, such as brown rice or sweet potato, and protein rich foods, such as tofu or lentils. Includes fat for optimal nutrient absorption. Good choices include nuts, seeds, avocados and olive oil. correlation: 7 kinds you think are vegetarians or vegetarians, but not credit: to store nutrients and prepared food, so as to facilitate the preparation of meals, especially in busy weeks. A frozen veggie burger can provide 10% iron a day. Bake a small pie with cooked brown rice or wild rice, or dice it and add vegetables and stir fry. Keep the tofu cubes handy for use in similar dishes or on salads. Nut butter provides a convenient source of healthy fats, protein and iron. Some are fortified with Omega-3. In order to enhance the absorption of vitamin C to iron, you can buy some ketchup and add it to pastry and soup. Keep the ground flaxseed and nutritional yeast fresh in the refrigerator. Omega-3 was made by adding the ground flaxseed to the smoothies and cereals. Nutritional yeast was added to popcorn, pastry and salad to obtain cheese like flavor and rich vitamin B-12. correlation: 13 amazing source of vegetarian protein if you are not sure whether a vegan diet provides adequate nutrition, please consult your doctor or nutritionist. If you have symptoms of a physical defect, such as weakness, fatigue, muscle cramps, pale skin, sparse hair or numbness of hands and feet, seek medical attention immediately. In some cases, plant-based multivitamins can help fill the gap. In general, the goal is to eat a wide variety of foods and find pleasant ways to eat them. Eat when you are hungry. Make sure you eat enough food to keep you full and energetic until the next meal or snack. Balance all of these, regular exercise, healthy sleep habits and stress relief lifestyle can effectively promote health. correlation: 7 foods you think are vegetarians or vegetarians but not yet. Credit: Antonio Diaz / iStock / Getty Images related: 7 foods that you think are vegetarians or vegetarians but are not 1. Vitamin B-12 can promote normal erythropoiesis and nervous system function, and contribute to the overall energy of cells in the body. Adults are advised to take 2.4 micrograms of vitamin B-12 a day, but strict vegetarians (even vegetarians) often fail to achieve this amount. Vegetarians must rely on fortified foods to meet their needs for vitamin B-12, such as plant milk, breakfast cereals and nutritional yeast. A cup of organic soymilk contains 50% of vitamin B-12. If it is used with three quarters of Kashgar oatmeal, about 150% of vitamin B-12 needs to be met every day.
2. Iron
4. Vitamin d
6. Zinc is similar to iron because it is not easily absorbed by the human body when it is obtained from plant rather than animal products. Phytate is found in whole grains and legumes, reducing the absorption of this mineral. As a result, zinc levels in a vegan diet are likely to be lower than those in a non vegan diet, although studies have shown conflicting results. Zinc can find my beans, nuts and whole grains.
7. With the popularity of high protein diet, protein has gained a misleading reputation, that is, the more the better. " Eric C. sharer, a registered dietitian and nutrition consultant at the Albany vegetarian resource group in New York, said: "a plant-based diet is easy to meet protein recommendations as long as the calories are adequate." The recommended range of calories is 10% to 35% of your total calories. Which range you belong to depends on your goal, gender, sports, etc. Eating foods with a high calorie range helps maintain muscle mass while supporting weight loss. Half a cup of tofu can provide 20 grams of protein; four ounces of tanning, 24 grams; black beans can provide more than 15 grams per cup. Other valuable sources include soymilk, nut butter, lentils and quinoa. Related information:
9. The main food in the pantry and freezer is
10. Other tips
What do you think? Are you following a plant-based diet? A vegan diet? If so, how do you make sure you get all the nutrients you need? Is the food you eat not included here? Share your experiences and suggestions with us in the comments below.
