Are you a beginner vegetarian? Maybe you now think about what healthy food to eat? Keep in mind that a vegetarian eating pattern can be a healthy alternative. The key is to eat a selection of foods and the proper amount of foods to meet your nutrient and calorie needs.
What healthy food to eat – veggie?
Seaweeds.
Most seaweeds like agar, spirulina, nori, kelp, dulse, and alaria are a great source of minerals. These minerals include chromium, iron, iodine, calcium, and magnesium. They are also rich in phytochemicals, vitamins A, B, C, and Es! How awesome is that?
Grains.
Various enriched whole-grain cereals are fortified with vitamin B12. Remember that you need to take a B12 supplement to ensure you are getting enough, mainly if you don’t eat dairy or eggs.
Nuts.
Nuts are a good source of palatable protein. Brazil nuts, macadamias, pecans, cashews, almonds, peanuts, and walnuts are rich in omega 3-fatty acids, vitamin E, and zinc. Like almonds, it also offers a fair amount of calcium.
Different nuts offer you different types of nutrients. For instance, a half cup of almonds offers at least four times as much fiber as the same number of cashews. On the other hand, cashews have at least twice as much zinc and iron as any other nut.
Beans.
Beans belong in the Food Group Legumes. In case you didn’t know, a cup of beans a day offers you at least one-third of your protein and iron and approximately half the fiber. The best part is that one cup of beans provides a decent amount of B vitamins, zinc, and potassium. Do you love eating canned beans? Make sure you wash them off properly. You can soak them in salt.
Lentils.
Lentils belong to the legume family. Like beans, they are a good source of soluble fiber and protein. But lentils have twice as much iron as beans. Moreover, they are rich in folate and B vitamins vital for women of childbearing age as folate lowers the risk for congenital disabilities.
For a beginner vegetarian like you, lentils are an excellent way to begin eating more legumes. This vegetable is less likely to be gassy.
Leafy greens.
Did you know dark leafy greens like collards, Swiss chard, kale, broccoli, and spinach have healthful amounts of iron, particularly spinach with at least six grams or about a third of a day’s supply?
They are also an excellent source of cancer-fighting antioxidants; they have calcium and even rich vitamin A and folic acid.
Tofu.
Plain tofu is an excellent source of iron, zinc, protein, not to mention it has cholesterol-reducing omega-3 fatty acids. It also offers you over 100 milligrams of calcium in a half-cup.
A similar amount of calcium-enriched tofu offers you at least 350 milligrams and at least thirty percent of your daily vitamin D. That helps your body absorb enough quantity of calcium. Ensure you go for enriched soymilk that is fortified with vitamin D and calcium.
There you have it! We hope this post answered your question earlier on what healthy food to eat when you are a vegetarian.
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What healthy food to eat for a balanced and vital diet.
Why you should go Vegan: 5 health benefits!
Sources we love: Physicians Committee
