Tiffany Shelton - College Vegetarian Cookbook

Types of vegetarian eating may vary. However, every type of vegetarianism can offer you not only health benefits but also can lead to several deficiencies. You should know about this risk and plan your plant-based diet so as to avoid any nutritional deficiencies. Keep in mind that plant foods are also rich in nutrients and it is in your power to create a perfect nutritional vegetarian diet. Protein Excluding meat products doesn't mean excluding protein from your diet. Don't forget that eggs and dairy foods offer a complete protein, providing the nine crucial amino acids.

Those students who prefer stricter forms of vegetarianism can get protein from soya, chia seeds, hemp seeds, beans, split peas, tofu, lentils, chickpeas, grains, nut butter, cereals, nuts, and most vegetables. Iron To avoid anaemia, you should be sure that you consume enough iron when eating plant-based foods. Great sources of iron include whole grains, dried fruits, iron-fortified cereals, green leafy vegetables, seeds, beans, peas, nuts, and lentils. And one more important thing! By consuming vitamin C products, you can boost the absorption of iron (such products as citrus fruit, tomatoes, bell peppers, and dried fruit). Vitamin B12 A deficiency in vitamin B12 can result in some physiological and nerve concerns, including megaloblastic anaemia. Most animal products (like eggs, yoghurt, cheese, etc.) can provide you vitamin B12.

Plant-based food doesn't usually offer this vitamin. That's why you can 0btain it with fortified products like breakfast cereals or a B12 supplement. Zinc Zinc deficiency can cause a lack of energy. Zinc can be found in soy and soy products, nuts, seeds, grains, dried beans, peas, lentils, tofu, bread, and fortified cereals. Calcium Be attentive to your bone health and consume enough calcium-rich foods. Of course, good sources of calcium are all dairy products, plant milk (such as soy or almond), tofu, fortified orange juice, almonds, sesame, tahini, and dandelion greens.

Besides, you can find calcium in white beans, broccoli, nuts, and figs. Vitamin D Vitamin D is crucial for maintaining teeth and bone health. You can obtain this important vitamin from all dairy foods like milk, cheese, and yoghurt. Another source of Vitamin D is fleshy mushrooms. Omega 3-Fatty Acids To ensure efficient brain development and avoid heart disease, you need Omega 3-fatty acids.