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Nutrition from not eating animals

Having a well-balanced vegetarian diet offers many health benefits. Vegetarianism is suitable for all ages and reduces the risk of many diseases: blood pressure, diabetes, stroke, obesity, cardiovascular disease, etc. (According to the Academy of Nutrition and Dietetics).

Vitamin nutrition

Nutrition doesn’t just come from animals. We have so many ways to get all the nutrition we need without having to eat animals.

Here’s the information you need to know!

Vitamins are indispensable for good health. With the exception of vitamins D and B12, all vitamins are obtained from eating a variety of foods. Such foods include: Legumes, fruits, vegetables, seeds, cereal. It’s important to be a vegetarian to know where vitamin B12 and vitamin D come from

Vegan knowledge
Illustration. Image source: Internet.

Vitamin D from the sun. Sun exposure for 10-30 minutes daily without sunscreen). This is considered an effective way to help you absorb vitamin D. Especially in winter or areas with less energy, more vitamin D is needed.

Vitamin B12 can be obtained from eating fortified foods: some types of soymilk, some meat analogues, Marmite. Especially women of reproductive age, infants and children need enough vitamin B12 every day for good brain development. The simplest way to get vitamin B12 is to supplement by taking a daily multivitamin. Or you can take vitamin B12 tablets, lozenges, or liquids that contain at least 100mcg of vitamin B12. Or 2000mcg vitamin B12 twice weekly.

Fatty Acid Nutrition

The components of fats that humans need to be absorbed are essential fatty acids. Omega 6 and Omega 3 are two essential fatty acids that humans need.

Importância do óleo de Linhaça em dietas vegetarianas
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Omega 3 is obtained from flax seeds, chia seeds. Flaxseeds are brown or yellow, small and shaped like pumpkin seeds. Flaxseed is the richest plant in omega 3 fatty acids. In addition, using chia seeds is also a therapy to help supplement omega 3. Chia seeds contain a lot of healthy nutrients including Omega 3. Chia seeds are often found in cereals. Another option for a daily Omega 3 supplement is a DHA/EPA supplement from algae.

Omega 6 is widely available from plants: Avocados, whole grains, nuts, vegetable oils. We don’t need too much omega 6, so a low-fat diet can also provide enough of this nutrient for the body.

Mineral nutrition

To have a healthy body, humans cannot lack nutrients from minerals. Minerals are not synthesized by any animal. Minerals are obtained from the soil so the mineral content of plants depends on the soil in which they are grown. Among minerals: Iron, zinc and calcium are important elements that humans must prioritize to ensure enough.

Iron

Iron is obtained from legumes. These are: Green beans, soybeans, lentils, tofu, tempeh. Iron is also obtained through the use of whole grains, breakfast cereals and green vegetables.

NOTE: Foods rich in vitamin C help increase the amount of iron we absorb into the body. Therefore, it is recommended to use foods with vitamin C: oranges, raw vegetables, tomatoes, green peppers in meals to enhance iron absorption. Conversely, tea and coffee will reduce iron absorption, so they should not be used with meals.

Zinc

Nutritional sources of zinc, similar to iron, include soy products, legumes, whole grains, and green vegetables.

Calcium

Plants containing calcium are quite abundant and easy to find. It comes from: kale, tofu, plant-based milk. (Check the packaging and look for plant-based milk with 120 mg of calcium per 100 ml.) Some other plants contain moderate amounts of calcium: figs, oranges, white beans, almonds.

Protein nutrition

Protein, also known as protein, is an important nutrient for body growth and muscle function. Protein consists of substances called amino acids. There are 20 different amino acids, but only 9 are essential because the body cannot make them on its own. Therefore, it is necessary to have a reasonable diet to supplement those 9 essential amino acids.

The Power of Plant-Based Proteins - Tufts Health & Nutrition Letter
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The fact that there are many plants that contain protein makes it easy for vegetarians to get protein based on their vegetarian diet. The plants are: Vegetables, lentils, tofu, grains, nuts.

Not vegetarians will be deficient in protein. In contrast, meat-eaters easily absorb too much protein and lead to many diseases. If you’re working out or gaining weight, you can add vegan protein powder to your diet.

Nutrition I – iodine

Iodine is an essential mineral in the human body in certain concentrations. Iodine is derived from the soil and its trace depends on the same soil in which they are produced. However, modern farming methods are depleting trace elements, leading to food grown on that soil having very low nutrients.

Iodine is commonly found in seaweed and iodized salt. In addition, kelp is also a food rich in iodine. However, kelp is not recommended because it provides too much iodine, which can lead to thyroid damage. You should use iodized salt and eat seaweed several times a week to increase the amount of iodine in the body. Or you can use a multivitamin containing 100-150 mcg of iodine to be sure.

Wishing you and your family a full, scientific vegetarian 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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