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Nutrients Every Vegetarian Needs | Best Health And Beauty Tips | Lifestyle

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Nutrients Every Vegetarian Needs

PROTEIN
A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily get from Beans, legumes, lentils and peas, Fermented soy products in the form of tempeh, miso, and natto. One can also get protein from Free range eggs, milk, Nuts and seeds, which benefit from soaking in water or sprouting first.

IRON AND ZINC
Strong, healthy blood requires proper amounts of Iron and a vegetarian diet can provide plenty. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg. Because the human body does not store Zinc, it is essential to obtain it from the food you eat. Zinc is responsible for cellular metabolism, immune function, protein synthesis, wound healing, DNA synthesis and cell division. One can get zinc from Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli, Beans, lentils, legumes, peas, in cooked and sprouted form.

CALCIUM
In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as: broccoli, kale and Chinese cabbage, wakame, arame, dulse, hijiki, milk, yogurt and cheese.

VITAMIN B12
Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Fermented soy, shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12.

ESSENTIAL FATTY ACIDS
The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons. Olive oil, Sesame oil, Raw butter and clarified butter, Coconut oil is the source of fatty acids.

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One Comment

  1. Vasya Yatsenko

    October 11, 2018 at 5:28 pm

    I check a lot of diet handbooks. This one from Woo&Pep is the best.

    Reply

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