Nowadays, taking a vegetarian meal is becoming more and more popular all over the world. The amount of vegetarians is increasing considerably. Most of us know that taking vegetarian meal is very good for your health. A good method for vegetarian can help get the healthy body and prevent most diseases. However, not many people know about a good and effective diet for the vegetarian. If you don’t know about it, it can lead to being lack of vital nutrients for your body. And it can cause fatigue, depression, decreasing vision, excessive appetite as well as the risk of chronic diseases. In order to overcome this situation, you need to have the basic knowledge of taking vegetarian meal, since then, making a suitable vegetarian recipe for you. However, you need to know the healthy foods for vegetarian first.
List Of Healthy Foods For Vegetarian That You Should Know To Make Good Vegetarian Recipes
This writing includes some different foods that are very rich in necessary nutrients for the body. If you are a vegetarian, you may know that adding these foods in your daily meal is a good way to have a healthy body. Let’s see the following healthy foods for vegetarian:
Tofu is known as one of the great foods for vegetarian. It is very high in protein and minerals like iron, zinc. Some studies even showed that it contains omega 3 fatty acids that can help lower bad cholesterol in the body. Besides that, it is also a great source of calcium and vitamin D that are very good for the bone and body. A half cup of tofu can provide you about over 100 milligrams of calcium. For vegetarian, tofu can be replaced for meat, poultry or fish in the meal.
All the nuts like walnuts, peanuts, almonds, pecans, cashews contain a large amount of zinc, omega 3 fatty acids, protein and vitamin E that are very good for the body. Like tofu, the nuts like almonds are also rich in calcium with about 175 mg per each half cup. Some studies found that they are very high in calories. You can eat them freely without worrying about gaining weight. Some nuts like peanuts may even enter the list of foods that help lose weight effectively. The main reason for that is that eating nuts can make you feel enough and cannot eat anything. However, each nut can provide you different nutrients. For example, almonds will contain much more fiber than cashews but cashews double amount of iron and zinc compared with other nuts.
Beans are the healthy foods for vegetarian that you should add in your diet regularly. Eating a cup of beans can provide you about 1/3 of your protein and iron, a half of your soluble fiber. These nutrients may help lower the bad cholesterol in your body very well. There are many kinds of beans like pinto, white, black, heirloom with different amount of nutrients. In general, this is a great source of many B vitamins, zinc, calcium and potassium. However, you need to combine with grains like bread, pasta, rice in your meal to get a complete protein. It is very easy to combine and cook beans with other foods like vegetable or grains such as making soups, salads, or something like that.
Like beans, lentils are very rich in protein and soluble fiber that can reduce cholesterol levels. In addition, they contain most B vitamins and folate, the important substances for women of childbearing age, because folate is very useful in lowering the risk of birth defects. This is an excellent food for new vegetarians as it can help release the gas from the stomach very well. It can be used with many foods and dishes like soup, stewed vegetable, chillis, casseroles, red onions, or vinaigrette.
Whole grains are a great choice for vegetarians. They are rich in vitamin B12, iron and calcium and many other nutrients that are very necessary for the body. Vitamin B12 is known to be rich in eggs and dairy products. However, if you are vegetarian and don’t eat them, whole grains are the best supplement of vitamin B12 that you need to take. Like the above foods, this also contains a lot of other B vitamins, insoluble fiber, and zinc that are very good for removing cholesterol out of your body as well as reducing the risk of digestive disorders and colon cancer effectively. Different grains will give you different nutrients. So you need to balance them in your diet to get the healthy body.
Seaweeds with nutrient-rich source are also healthy foods for vegetarian. Many types of seaweeds like agar, spirulina, nori, kelp, dulse, alaria are the excellent source of minerals like magnesium, iron, calcium, iodine, chromium, and vitamins like A, C, E and Bs, especially, phytochemicals that can be very useful for preventing and treating many diseases like cancer, stroke as well as improving your health. They can be used for salads, sandwiches, cooking with vegetables, soups.
Most of dark leafy green vegetables are very high in iron, a necessary mineral for the blood. Especially, they also contain a lot of cancer-fighting antioxidants, folic acid and vitamin A that are very useful for preventing dangerous diseases as well as healthy problems and beauty care. Some dark leafy green vegetables that are good for the vegetarian include collards, swiss chard, kale, broccoli, spinach. All these vegetables can be cooked with olive oil, sweet peppers, garlic, and onion. Or use for some salads with red and yellow peppers, carrots, oranges, citrus, tomatoes.
Some seeds like Chia, sesame, sunflower, poppy seeds are very high in protein, fiber and healthy fats that are necessary for the vegetarian. As you know, for vegetarian, protein in vegetable can be replaced for protein in meat. So, try to add more seeds on your vegetarian diet to supplement much more nutrients to your body, especially protein because the only source of protein for vegetarian is from protein-rich plants. For example, Chia seed can be used for salads, yogurt, smoothies, oatmeal, or sesame can be added to your bread, or poppy seeds for vinaigrette.
Here are 8 healthy foods for vegetarian that you should know if you want to become a vegetarian. With these foods, you can make a lot of dishes without worrying about nutrient deficiency. If you have any idea for this topic, you can write your idea in the following part of this website. We will reply for you soon.
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