Nowadays, due to the deteriorating routine, everyone is insisting to adopt vegetarianism. But in adopting vegetarianism, a question arises in everyone’s mind that how all the nutrients required by a vegetarian diet will be fulfilled. This is natural, so let’s discuss this topic that, how to get all the necessary nutrients through a vegetarian diet without meat. A well-planned vegetarian diet is healthiest at all stages of life and provides health benefits for the prevention and treatment of certain diseases.
There are many such foods in vegetarian food that are full of nutrients, the intake of which fulfills the need of non-vegetarian food. Let us discuss them:-
How to get necessary nutrients from vegetarian food –
Green leafy vegetables –
Green leafy vegetables are most rich in nutrients for vegetarian food. Green-striped vegetables can include spinach, fenugreek leaves, coriander, and other seasonal vegetables, which contain a sufficient amount of iron, calcium, protein, vitamins.
Dairy products –
Milk, cheese, and curd are not only good sources of protein but are also good sources of calcium and vitamin D. Take a glass of low-fat milk in your daily diet. Milk contains two types of protein. Casein is 80 percent of the total protein and 20 percent is left.
Soybeans contain a lot of protein. It is a versatile food item for health. Its main components are protein, carbohydrates, and fats. Soybeans contain 38 to 40 percent protein and 21 percent carbohydrates.
Rich beans contain plenty of protein and soluble fiber as well as low fat. Beans are free of fat and are a good source of nutrients necessary for human health, especially vitamins and minerals. Whenever a normal nutritious diet is taken in which beans have been used, it is good for heart health and is also helpful in controlling weight.
Dry Fruits –
Walnuts are a good source of protein. Vitamin B complex, especially B6 and many minerals like iron, magnesium, copper, and zinc, are also in high amounts in it. Apart from this, almonds, cashews, raisins, chickpeas, etc. are also fruits with sufficient reserves of protein, vitamins.
Proteins are also found in plenty in pulses, so the meat can be reimbursed by trying to include them in your diet as much as possible.
Sprouted grains –
Grains such as gram, moong, and sprouts can be a good supplement to protein if eaten. It can also be very proven to reduce weight. Many types of nutrients are found in sprouted grains. It is rich in antioxidants and vitamins A, B, C, and E. Due to anti-oxidant, immunity is better, while the salts present in it also fulfill other requirements of the body. Major salts like phosphorus, iron, calcium, zinc, and magnesium are found in it.
Mushrooms contain many essential nutrients that the body needs a lot. It is also a good medium for high protein as well as fiber. In many diseases, mushrooms are used as medicines. Many important minerals and vitamins are found in mushrooms. They contain vitamin B, D, potassium, copper, iron, and selenium.