{"id":2950,"date":"2019-01-08T05:44:23","date_gmt":"2019-01-08T05:44:23","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=2950"},"modified":"2021-08-05T04:02:51","modified_gmt":"2021-08-05T04:02:51","slug":"10-important-nutrients-you-need-to-include-in-a-vegetarian-diet","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/10-important-nutrients-you-need-to-include-in-a-vegetarian-diet\/","title":{"rendered":"10 Important Nutrients You Need to Include in a Vegetarian Diet"},"content":{"rendered":"\n
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Choosing to go on a vegetarian diet is a big decision. The simple definition of this type of diet is to restrain from eating, fowl flesh, fish, or any type of meat. Within the spectrum of a vegetarian diet, there are several facets. Some choose to avoid animal flesh, but still consume milk and egg products. Vegans are those that choose to not eat any type of animal-based product. When it comes to choosing not to eat animal products there are several things that need to be considered. Animal products do provide the body with several nutrients that are important for your health. While there are many ways to get these nutrients through plant-based products, you have to make sure that you are eating the right things in order to maintain a healthy lifestyle while foregoing animal products. Here are some important nutrients that you need to make sure that you are getting when you begin a vegetarian or vegan lifestyle.<\/p>\n\n\n\n

1. Protein<\/h3>\n\n\n\n

As soon as you decide to become a vegetarian the first thing that people are going to say to you is \u201chow are you going to get enough protein<\/a>?\u201d People who eat meat consider this to be a valid question because many people believe that meat is the only source of protein. However, while animal products do provide the body with a good amount of protein, these food products are not the only way that you can provide your body with protein.<\/p>\n\n\n\n

There are many plant foods that contain good amounts of protein and in the long run, may even be better sources of this necessary nutrient than meat products. Some foods that you should be eating on a vegetarian diet in order to make sure that you are getting enough protein include beans, soy products such as tempeh and tofu, nuts, and peas. Dairy products are a good source of protein as well. <\/p>\n\n\n\n\n\n\n\n

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2. Calcium<\/h3>\n\n\n\n

Another important nutrient that you need to think about when you decide to start a vegetarian diet is calcium<\/a>. Vegetarians who are not giving up dairy products will still be able to get good amounts of calcium from these food items and milk and eggs both provide good sources of calcium. However, if you are not going to eat any animal products at all, there are food sources that are not animal-based that contain this nutrient.<\/p>\n\n\n\n

For example, soy milk that is calcium-fortified, tofu that is made with calcium sulfate, orange juice, and breakfast cereals that have been fortified with calcium are all good ways to ensure that you are getting enough calcium in your diet. Dark green and leafy vegetables such as collard greens, mustard greens, spinach, and kale, are also great sources of calcium as well as other nutrients that your body is going to need. <\/p>\n\n\n\n\n\n\n\n

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3. Vitamin B12<\/h3>\n\n\n\n

Vitamin B12<\/a> is a tricky nutrient to get when you are on a vegetarian diet. The reason for this is because this vitamin is only found in animal products. There are some fortified soy products and cereals that include this vitamin and it is important that you consume these or take a vitamin B12 supplement to ensure that you are getting this nutrient in your diet. If you do not have enough vitamin B12 in your diet it can lead to blindness and anemia. In addition, lack of vitamin B12 can cause numbness, tingling, and weakness.<\/p>\n\n\n\n

Vegetarians and vegans are at risk for a deficiency of this important vitamin. Consuming supplements is one of the best ways to lower the risk of a deficiency. As with anything, it is a good idea to discuss this with your doctor and to make sure that you find a quality supplement to use when you begin a vegetarian or vegan lifestyle. <\/p>\n\n\n\n\n\n\n\n

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4. Iron<\/h3>\n\n\n\n

In order to make sure that you are eating a healthy diet while not eating meat it is important to make sure that you are eating a variety of foods. In order to meet daily requirements for iron intake, you will need to make sure that you are not only eating foods that are high in iron such as dark leafy green vegetables such as chard, spinach, and kale but that you are also consuming foods that are high in vitamin C.<\/p>\n\n\n\n

Foods that are high in vitamin C include many fruits, tomatoes, and peppers. The reason for this is because increasing your vitamin C<\/a> intake will help to improve the absorption of iron. Non-vegetarians will often get the iron that they need from the meat that they are consuming. If you are choosing to not eat animal products it is important to make sure that your diet is full of healthy foods. <\/p>\n\n\n\n\n\n\n\n

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5. Vitamin D<\/h3>\n\n\n\n

Another important nutrient that you need to make sure that you are getting enough of when you are following a vegetarian diet is vitamin D. Most dairy products that are found in the United States are fortified with vitamin D. However, if you are not consuming dairy products in your diet, it is important to make sure that you are getting your vitamin D<\/a> from other sources.<\/p>\n\n\n\n

Vitamin D also comes from sunlight, so if you are outside quite often, you will likely be getting enough of it. Some of the food sources for vitamin D include eggs, soy milk, cow\u2019s milk, ready to eat cereals, and orange juice. Make sure that you are consuming high vitamin D foods on a regular basis or that you are going out into the sun regularly to ensure that you get the recommended amount of this important vitamin. If your vitamin D is low, there are supplements available. <\/p>\n\n\n\n\n\n\n\n

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6. Omega 3 Fatty Acids<\/h3>\n\n\n\n

When it comes to omega 3 fatty acids, one of the best sources for these important nutrients <\/a>is fish. However, if you are a vegetarian and not consuming any type of animal product, there are some other good sources of these fatty acids. Sea vegetables such as spirulina and wakame, as well as microalgae, are great ways to ensure you have enough omega 3 fatty acids in your diet. There are also supplements that are available to take, but make sure that you choose reputable supplements and discuss taking them with your doctor beforehand.<\/p>\n\n\n\n

Omega 3 fatty acids are important as they help to improve cholesterol levels and also can lower the risk of developing heart disease. It is thought that these fatty acids lower these risks because they support the expansion of the blood vessels and make it easier for the fat to pass through as opposed to it getting stuck and clogging the arteries. <\/p>\n\n\n\n\n\n\n\n

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7. Zinc<\/h3>\n\n\n\n

Chances are that you have heard that zinc can be an important factor in fighting off colds. In fact, zinc <\/a>is very important when it comes to regulating the immune system of the body. However, if you are a vegetarian it can be difficult to get this important nutrient. The reason for this is because zinc is only found in a very limited number of plant-based foods. In addition, the zinc absorption is reduced when it comes to plant-based food.<\/p>\n\n\n\n

This can cause a deficiency of this nutrient, which can cause many health issues. In order to make sure that you are getting enough zinc in your vegetarian diet try to eat foods such as root vegetables, leafy greens, peas, nuts, and whole-grain bread. You can also take a supplement to ensure that your body gets the zinc that it needs to remain healthy.<\/p>\n\n\n\n\n\n\n\n

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8. Riboflavin<\/h3>\n\n\n\n

Riboflavin <\/a>is another of the B vitamins that is very important and something that you need to consider getting enough of when you are on a vegetarian diet. Not getting enough riboflavin can lead to digestive issues, slowed growth, and low energy levels.<\/p>\n\n\n\n

There is some research that has shown that a deficiency of this vitamin may even increase your risk of developing cancer. Since riboflavin is found mainly in animal proteins it is important to make sure that you are getting it from other sources when you are not eating meat or other animal products. Some good plant-based sources of riboflavin include spinach, mushrooms, and almonds.<\/p>\n\n\n\n

Taking a complex vitamin b supplement can also help to ensure that you are getting enough of all of the important B vitamins into your body. It is important to discuss this with your doctor to make sure that you need the extra B vitamins. <\/p>\n\n\n\n\n\n\n\n

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9. Leucine<\/h3>\n\n\n\n

Leucine is an important nutrient to include in your diet<\/a>. While there is no recommended daily value for this amino acid, it is still important. Leucine seems to play an important role in healthy muscle synthesis in adults. In addition, leucine may also help to promote weight loss.<\/p>\n\n\n\n

One of the best sources for leucine happens to be fish. If you are a vegetarian there are several different foods that you can eat in order to increase your leucine intake. Some of these foods include lima beans, seaweed, soy protein, or turnip greens. All of these plant-based foods contain this important amino acid. As mentioned, there is no recommended daily value for leucine.<\/p>\n\n\n\n

However, there is enough research to show how important it can be to add foods that contain this amino acid to your diet. When you are not eating any type of meat, adding in the plant-based foods that contain leucine can be important to stay healthy. <\/p>\n\n\n\n\n\n\n\n

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10. Potassium<\/h3>\n\n\n\n

Potassium <\/a>is a very important nutrient to make sure that you are getting enough of. The good news is, there are many vegetables that contain potassium. In fact, when it comes to getting enough potassium, vegetarians and those who follow a veggie-centric diet will often be better off than those who are meat-eaters.<\/p>\n\n\n\n

However, even if you are following a vegetarian diet, it can be difficult to get the recommended amount of 4700 mg that your body needs. Potassium is important because it helps with both blood pressure and muscle health. It is important to make sure that you are choosing foods that have high amounts of potassium in order to promote a healthy heart and healthy muscles.<\/p>\n\n\n\n

Some of the foods that have high potassium levels include sweet potatoes, butternut squash, and broccoli. Bananas also contain potassium, but a single banana only contains about ten percent of the amount that you need each day.<\/p>\n\n\n\n\n\n\n\r\n

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