How to Get the Most Out of Your Vegetarian Diet

How to Get the Most Out of Your Vegetarian Diet

Vegetarianism is often recognised as one of the healthiest approaches to eating; however, there are several nutrients that may be lacking on a vegetarian diet. Vegans' ability to receive enough protein, calcium, and iron from plants is a specific source of concern. This is because calcium is typically associated with dairy products, and iron and protein are typically associated with meat. However, a vegetarian diet can provide sufficient amounts of these nutrients. It merely takes some time and awareness of where to find the nutrients in plant-based foods.

Iron is a crucial mineral because it helps carry oxygen throughout the body. Iron deficiency anaemia is characterised by excessive exhaustion and weakness, and it can affect those who do not consume enough iron. The recommended daily allowance of iron is 15 mg for women of childbearing age and 10 mg for adult men and postmenopausal women. Heme iron, found in meat, and non-heme iron, found in plants, are the two forms of iron. 

Vegans do not have a greater rate of iron deficiency anaemia than the general population, despite the fact that non-heme iron is not as easily absorbed as heme iron. Dietary iron can be obtained in sufficient quantities from dried beans and dark leafy green vegetables. Consuming iron-rich plant foods with vitamin C supplements or foods high in vitamin C increases iron absorption. Iron consumption is not as big of an issue for most vegans as may be imagined due to the high vitamin C content of vegan diets. Broccoli and bok choy are two examples of foods that are rich in both iron and vitamin C. Beans and tomato sauce, for example, are also high in iron and vitamin C and are frequently served alongside these dishes.

Calcium is an essential mineral that many vegans neglect. Calcium intake in adults should average 1 gramme per day. Calcium is essential for healthy bones and teeth, and most people associate calcium with dairy products. Vegetarians and vegans can obtain all the calcium they need from foods like dark greens and tofu that have been treated with calcium sulphate, as well as from calcium supplements. The calcium content of soymilk and rice milk is frequently increased. Blackstrap molasses, fortified orange juice, tahini, and almonds are other great sources of calcium for vegans. Vegetables like spinach, rhubarb, chard, and beetroot greens contain a chemical called oxalic acid, which can bond with calcium and prevent it from being adequately absorbed. Broccoli and collard greens, then, are superior calcium sources for vegans.

The demand for protein is sometimes overstated, despite widespread concern about vegetarians' ability to meet their daily protein requirements. Most people consume excessive amounts of protein. In fact, too much protein is associated with renal damage and osteoporosis. Eight tenths of a gramme per kilogrammeme of body weight, or around 10 to 15 percent of total calories, is the recommended daily amount of protein. Foods like soy, grains, and beans, plus nuts and nut butters, can supply enough quantities of protein for vegans. However, the protein content of animal products is so high that non-vegetarians can easily consume more than the 4.5 grammes of protein per 100 calories that is considered optimal.

Amino acids can be thought of as the "building blocks" of protein. The body needs nine distinct amino acids from meals. These nine amino acids are called "essential" because your body needs them but can't produce them. "Complete protein" foods are those that include all nine of the required amino acids. Eggs and dairy products provide a good source of all nine essential amino acids for vegetarians who aren't vegans. Soy protein is widely regarded as the finest source of protein for vegans because it is a complete protein. Combining whole-grain rice and beans is another way to get all nine necessary amino acids. Quinoa and spinach are two other plant-based foods that are rich in protein but are vegan-friendly. Eating a variety of legumes, grains, nuts, and seeds every day ensures that vegans obtain all of the protein they need.

Vegetarian Cooking, available for free download at www.d-vegetarian.com, provides a wealth of information on the nutritional value of vegetarian dishes, including calcium, iron, and protein content.