A list of food products needed by vegetarians
It is better for vegetarians who avoid consuming meat products to learn about plant sources of protein and add them to their diet. Some sources rich in iron and calcium, protein, vitamin D, vitamin B12 will be introduced in this section. If you follow a vegetarian diet, take a look at this section.
It doesn’t matter which of the vegetarian groups you are a member of and what kind of diet you follow, but choosing a different variety of food that includes all kinds of grains, fruits, vegetables, beans (dicots like peas and beans), nuts It is very important to be seeds and provide your body with daily nutritional needs.
According to the American Academy of Diet and Nutrition, what helps a lot in choosing such a diet is to know how much our body’s daily need for different elements is and in which foods each one is found.
Calcium
Vegetarians should include a variety of calcium-containing food sources in their diet in order to meet their daily calcium needs. Dairy products are a rich source of calcium, if your diet does not include dairy products, calcium can be obtained from other plant foods, but the amount of calcium that the body can absorb from different foods will be different. Some calcium-containing substances are:
Low-fat or fat-free milk, yogurt and cheese
Fortified plant milks such as soy milk or almond milk
ready-made breakfast cereals that are enriched with all kinds of minerals needed by the body
Fruit juices enriched with calcium
Soybean paste (tofu) enriched with calcium
A number of leafy green vegetables such as kale and broccoli and green radish
All kinds of legumes such as chickpeas, beans, beans, as well as soybeans and black beans
Almonds and peanut butter
iron
Vegetarians should consume a variety of iron sources to meet their daily iron needs. Consuming a good source of vitamin C (fruits such as oranges, lemons and tangerines, orange juice or tomatoes) before each meal increases the body’s iron absorption.
Food sources of iron include:
Bulk fortified breakfast cereals
Soybeans
Dark green leafy vegetables such as spinach and beetroot
Types of peas and beans
egg
Protein
Protein is found in most vegetable foods as much as in meat foods, and when enough protein reaches your body to eat a variety of foods throughout the day and enough calories reach your body.
Plant sources of protein include:
All kinds of beans including beans, peas, lentils and cobs
All grains
Soy and its products
nuts
dairy products
egg
Vitamin B 12
This vitamin is found in all foods of animal origin, such as eggs and dairy products. Eating enough vitamin B12 is usually not a concern for vegetarians, because they consume dairy products and eggs in the required amount.
Vegetarians, however, should supplement their diet by choosing vitamin B12-fortified foods or supplemental tablets (cobalamin).
Food sources of B12 for vegetarians include:
Foods fortified with vitamin B12, including nutritional yeast, soy milk, red meat substitutes, and processed grains.
dairy products
egg
Vitamin D
There are few foods that are naturally high in vitamin D by themselves, but there are many dairy products that are fortified with vitamin D. This vitamin is also found in large amounts in the sunlight, which every person can get by spending half an hour in the sun a day. In America, people who don’t eat dairy products with vitamin D and those who don’t get enough daily light from the sun should definitely use vitamin D supplement tablets with the doctor’s advice.
Sources of vitamin D for vegetarians include eggs, orange juice, cow’s milk and soy milk enriched with vitamin D, and breakfast cereals.
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