What are some food that have essentials for vegetarians?!
What are some food that have essentials for vegetarians?
what are some good foods essentials for vegetarians?when I say the essentials I mean fiber, protein, vitamin e and c things like that.maybe if someone could give me a list of foods that have the essentials or any of the other essentials I need.thanks:)
Answers:
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast,also eggs and milk) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day
Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.
get real and just go eat a pig....
A good balance of whole grains such as quinoa, millet, rice, etc., a good range of beans, pulses, legumes, lentils, a good balance of leafy greens, fresh fruits and vegetables, and nuts and seeds, such as flax, sunflower, sesame, etc. will give you your basic nutrition. Sprouts (mung, lentil, alfalfa, radish, fennungreek, sunflower, etc) will give you nice beneficial enzymes, and are tasty in salads. I grow my own sprouts, and like to juice them as well. Nutritional yeast is a powerhouse of nutrition, with complete protein and B vitamins, including B12. Keeping a good variety of foods in your diet helps keep it interesting. I love to cook ethnic foods. Good luck! Veg on!
Look at: www.theveggietable.com
There you can find everything you need to know and nutritioninfo too