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A healthy, nutritious vegetarian diet is mandatory to know this

The story of nutrition has always been one of the top issues for people, especially vegetarians. Whether you are a vegetarian or a salty person, you need to ensure both nutrition and health. So, what should be noted to be a good vegetarian? Follow the article below!

How to have a healthy, nutritious vegetarian diet?
How to be a healthy, nutritious vegetarian?

1. Get enough calories, protein and fat

To meet the body’s needs for daily activities, people need to be provided with adequate calories, protein and fat. However, changing your eating habits, switching from a salty diet to a vegetarian diet can significantly cut down on the foods that provide these nutrients, which in turn can lead to you becoming hungry and sick quickly. A healthy, nutritious vegetarian diet is a big issue that beginners need to pay attention to.

The long-term lack of adequate protein intake can make you feel tired and craving for meat again, making the fasting process more difficult. Here are some suggested foods that are the best sources of protein for vegetarians: Legumes – beans, peanuts, peas, lentils and soybeans – seitan and quinoa.

Provide enough calories, protein and fat for the body

Many people believe that animal products, especially meat, are protein, but in reality, many are 50% fat instead of protein. A low-fat, plant-based diet can improve your health in the short term, especially if you have high cholesterol, but it doesn’t work in the long term. In fact, research has consistently shown that eating nuts — which are high in fat — improves markers of heart disease.

2. Provide enough vitamins and minerals

If you intend to switch to a vegetarian diet completely, it is important to ensure that you get all the necessary vitamins and minerals. Here are some nutrients you need to keep in mind:

Vitamin B12

This has always been a source of much controversy. Although rare, long-term B12 deficiency can lead to a number of health problems.

Vitamin B12 is an essential vitamin for the body and cannot be synthesized by humans. It is found naturally in foods of animal origin, but there are now a number of supplements that also provide this nutrient. The importance of B12 is most evident through the fact that it aids in red blood cell formation and prevents anemia. When vitamin B12 levels are too low, this process is altered, causing anemia.

vegetarian practice
Nutrition pyramid for vegetarians

For vegetarians, it is important to find good alternatives to provide B12. Here are 3 helpful suggestions for vegetarian foods that provide B12: multivitamins, supplements, fortified foods.


Calcium is an important nutrient for the body, playing a role in many basic functions. However, the body cannot synthesize calcium on its own and can only get it from food. Humans need calcium for blood circulation, muscle movement, and hormone release. Calcium also aids in the transmission of messages from the brain to other parts of the body. Calcium is an important part of teeth and bones, it helps make these two parts stronger. Not having enough of this substance will lead to serious health problems such as: the risk of osteoporosis, weak and fragile bones; For children, it is the cause of growth retardation and malnutrition.

Provide adequate calcium for the body

Vegetarians can find calcium in some of the following foods: orange juice, soy milk, cruciferous vegetables (kale, spinach, mustard greens, etc.)

Vitamin D

Often, vegans experience severe fatigue due to vitamin D deficiency. This is not only a problem for vegetarians because of vitamin D deficiency, but partly due to avoiding the sun. But on average, vegans are at a slight disadvantage because we get less vitamin D in our diets.

Vitamin D has many important functions, the most important of which is to regulate the absorption of calcium and phosphorus, and to facilitate the normal functioning of the immune system. Getting enough vitamin D also supports the strong development of bones and teeth, improving the body’s resistance.

In order to have a good vegetarian diet, we need to pay attention to provide enough vitamin D. Usually a pretty good way to provide vitamin D for the body is sun exposure, especially easy to see in children. Besides, for vegetarians to get enough nutrients, you can find vitamin D in some of the following foods: soy milk, mushrooms, cereals, nut milk, etc.

Vitamin A

There are many sources of vitamin A for vegetarians — especially orange vegetables — but you shouldn’t leave it to chance. See your options in the picture below and eat a source or two each day. A healthy vegetarian diet is always the top criterion, so it should provide adequate nutrition.

Vitamin A is found in red foods


Iron is also one of the essential minerals for the body, which plays an important role in creating red blood cells as well as in the respiratory process. Iron can be found in many plant-based foods that can substitute for animal sources such as: spinach, oats, tofu, almonds, red beans, sunflower seeds, etc. It is one of the most important things in a healthy vegetarian diet.

Iron is also an important mineral for the body

However, because the iron in plants is harder to absorb than the iron in animals, to make sure your body gets the iron it needs you can supplement it with foods with vitamin C, it can bind combined with iron to form a more absorbable compound. Also, remember to avoid coffee and tea with meals as they reduce iron absorption.


Iodine is a vitamin that most vegans rarely consider, despite its significance for thyroid health. Depending on the iodine content of the soil, iodine content in plant meals varies. Iodine insufficiency has been addressed via salt fortification schemes in several nations where food supplies have historically been low in iodine.

iodine rich foods
Iodine-rich vegetarian food

You should make sure you get a source of iodine from iodized salt or a multivitamin or supplement that contains iodized potassium. Too much iodine can be harmful so more than the RDA of 150 µg (micrograms) per day should not be taken. If you normally eat seaweed, you may not need an iodine supplement, but because iodine can be highly variable in seaweed, we recommend that you do not add iodine to your diet.


Omega-3 fats are important for long-term heart and brain health. Vegetarians should make sure they get enough omega-3s — walnuts, canola oil, flaxseed and DHA supplements are the most common sources. If you want to be a vegetarian with enough quality and health, you must pay attention and find reliable food sources.


An average vegan diet will meet or close to the RDA for zinc, but some people may experience a slight reduction. Symptoms of zinc deficiency include frequent colds or cracks in the corners of the mouth. Supplement 50-100% of the RDA if you suspect a deficiency.

Provide zinc through foods such as tofu, nuts, etc.

3. Lack of cholesterol

We may have admitted too much that having too much cholesterol in the body can cause health problems like heart disease or obesity. Since then, people often tend to radically cut down on foods that lead to high cholesterol. However, the truth is that not all types of cholesterol are harmful and it is also one of the essential substances for the body.

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Substitute animal foods for good cholesterol

In rare cases, some vegetarians may not be getting enough fat and calories to produce enough steroid hormones, which are made from cholesterol. In a vegetarian diet with enough nutrients and essential nutrients, it is necessary to ensure a stable cholesterol level.

4. Don’t Overuse Oxalate

Oxalate, also known as Oxalic Acid, is an organic compound found in plants, but the body can also synthesize this substance on its own. Some foods high in these compounds include: spinach and nuts. For some vegetarians, oxalate doesn’t produce anything serious, and it may even aid in better functioning of the urinary tract. However, don’t overdo it. Indeed, for some susceptible individuals, consuming or consuming too many foods containing oxalate can lead to problems such as kidney stones.

Switching to a diet, beyond a lifestyle, is no easy feat. To have a healthy and energetic body, we need to pay attention to the necessary nutrients and minerals that we need.

Hapi hopes that, with this knowledge, it can help people who have been, are and intend to be vegetarian to have a reasonable and nutritious diet.

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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