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If vegetarian/ vegan diets are done the correct way, it can be very beneficial to your health. Anyone can become protein
deficient if junk food like soda and french fries are always consumed. Healthy, vegetarian diets are beneficial to animals, the
environment, and your health.
PROTEIN: Legumes, peanuts, soyfoods (like tofu and edamame), nuts, grains, and vegetables are great sources of protein. Adults should consume 0.4g of protein per day for every pound of healthy body weight.
VITAMIN B12: The dietary reference intake for this vitamin is 2.4 micrograms per day for adults. There are many types of vegetarian fortified foods with vitamin B12. Since there is no reliable, unfortified plant source of this vitamin, it is necessary to a multivitamin or two servings of vitamin B12 two times a day in a 3 mcg. quantity.
FATS: Monounsaturated Fats and Polyunsaturated Fats are great for one's health. Olive oil, nuts, avocados, flaxseeds, flaxseed oil, and walnuts are important sources of omega fatty acids found in fish and other types of mono and polyunsaturated fats.
CALCIUM: Fortified orange juice, soymilk, molasses, dark leafy greens like kale, navy beans, almonds, and broccoli are sources of calcium. Adult vegetarians should aim to consume between 1000 and 2500 mg/day. It is also important to consume enough vitamin K, vitamin C, potassium, and magnesium as they are good for bone health. Since it can be difficult in today's society to follow one's nutritional intake, it is important to take a multivitamin, whether you're vegetarian not.
VITAMIN D: This vitamin regulates the absorption and excretion. Sunlight is the best source to obtain vitamin D.
IODINE: Due to the low iodine in American and European soils account for lower iodine levels. Adult recommendations are 150-1100 mcg/day.
IRON: If one eats a healthy, varied vegetarian diet, iron levels should be fine.
ZINC: Sources of zinc are corn, peas, cashews, peanuts, pumpkin seeds, sunflower seeds, and fortified cereals. Vegetarians tend to have adequate zinc levels.
SELENIUM: Brazil nuts, whole grains, white rice and beans have high levels of selenium.
VITAMIN A: Pumpkin, cantaloupe, sweet potatoes, kale, mango, spinach, greens and carrots are great sources of vitamin A.
Multivitamins: VeganLife Multi,or Gentle Care