Proper vegetarian nutrition is the basics of a vegetarian diet.Vitamin B12 for a vegetarian is an essential nutrient. Good nutrition may be obtained from a meatless diet, so go vegetarian.Proper vegetarian nutrition is essential to being healthy and the basics of a vegetarian diet. The following essential nutrients are necessary to prevent problems:
Calcium is needed for strong bones and teeth. Recent studies suggest that vegetarians absorb and retain more calcium from foods than their non-vegetarian counterparts. Good vegetarian sources of calcium are spinach, kale, broccoli, alfalfa, soybeans and tofu, peanuts, walnuts, sunflower seeds, dried beans, green vegetables, garlic, papaya Notice I did not list milk (from cows). I am not a milk drinker. Adult humans are the only creatures that continue to drink milk after being weaned. Where do weaned cows and goats get their calcium from? - The green herb of the field. So why do intelligent human beings want to get their calcium second hand. If the horses, cows, elephants, zebras etc. can have strong bones and teeth from a plant based diet, surely we can too. Iron produces hemoglobin, which carries oxygen in the blood. Vegetarians may have a greater risk of iron deficiency than non-vegetarians. While pregnant and menstruating women require extra iron. Some vegetarian nutrition sources of iron are
Before menopause, I took 2 TBS of black strap molasses any time I was feeling like I was low on iron. It would have been better to take it regularly before becoming weak….
Protein Many anti vegetarians will say, “what are you going to do for protein?” You have to have meat for protein etc. Not true, I and my children are proof of that. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Some vegetarian nutrition sources are:
Vitamin B12 for a vegetarian is an essential nutrient. It assists in the development of red blood cells. Most say that it is only found in animal products. Others say that it forms in your mouth over night so rinse and swallow first thing in the morning. Some say it is found in Alfalfa, raw wheat germ, sunflower seeds, ginseng and red clover. It can be found in some fortified breakfast cereals, some brands of brewer’s yeast and soy beverages; so read the labels. As a vegetarian for 28 years, I have never taken a B12 supplement. I appear to be well! Vitamin D helps build strong bones and teeth by aiding calcium absorption. Exposure to ultraviolet light stimulates the body to produce its own vitamin D. So spend time out doors for short periods during the day. Zinc is an important mineral, imperative for growth and development. However the actual daily requirements are quite low. Good vegetarian nutrition sources are:
So you can see that good vegetarian nutrition may be obtained from
a meatless diet
, so do not fear, go vegetarian.
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