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Vegetarianism Diets in a Nutshell

It is a flexible diet that can work well with all age groups: children, teenagers, and adults. Vegetarianism diets come in different types. Here is a brief outlook to help you understand this diet appropriately.

  1. Vegan diet

In this type, foods excluded include meat, poultry, fish, eggs, and any products that may contain traces of them. It is the pure vegetarian diet

  1. The Lacto-Ovo diet

This type of vegetarianism excludes foods such as meat, poultry, and fish. It, however, allows taking of dairy products as well as eggs.

  1. Lacto vegetarianism diet

The foods that are allowed in this type are dairy products that include milk, cheese, and butter. You will need to leave out meat, fish, poultry, and eggs together with foods that may contain traces of them from your diet.

  1. Ovo vegetarianism diet

Ovo vegetarianism excludes meat, seafood and poultry as well as dairy products.

In a vegetarian diet, the key to getting nutrition that you need is to ensure you have a variety foods and fruits. The main reason for this type is there is not one food that can satisfy all your dietary needs. Having a variety of foods is imperative for vegetarians because they do not eat animal products so they cannot easily obtain nutrients like calcium and Vitamin B-12.

Due to this conundrum, a lot of planning has to go into making sure that you get a balanced diet. Below is a list of the nourishments that contain essential nutrients for vegetarians:

Iron

The body uses iron in the making of the red blood cells. Green vegetables, enriched cereals lentil, as well as peas, contain iron. However, the body does not readily absorb iron from plants; therefore any vegetarians need to eat twice as much plantain to get the iron needed.

To boost absorption into the body for vegetarians, nutritionists recommend foods rich in vitamin C such as strawberries, Broccoli, and citrus.

 

 

 

Vitamin D

It is the nutrient that is essential for bone structure and health. An excellent source of this vitamin is rice milk and cow milk. One can also obtain vitamin c from plant supplements.

 

Calcium

Its purpose in the human body is to building healthy teeth and bones. Though milk and other dairy products are excellent sources of calcium, plants also have it. Examples of these plants are green vegetables like turnips, kales, and broccoli.

Proteins

Proteins form the structure blocks of our bodies; they work to maintain good skin, as well as vital organs together with bones and muscles.

The body does not require proteins in high doses. Additionally, it can be obtained from various plant sources such as whole grains, legumes, nuts, meat substitutes, and soy products

Zinc

It is a nutrient that plays an essential role in the body. Vegetarians cannot quickly absorb zinc from plant sources like iron.

One can obtain zinc from cheese and plant sources like legumes, soy products, and whole grains

A vegetarian diet is quite a good way to take control of the food you eat. However, it requires proper planning to get all the necessary food groups minerals and vitamins.

 

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