Why do we need nutrients
If you are a vegetarian, or just don’t like the taste of meat, it’s necessary to add certain nutritional values to your diet, or else you may end up being malnourished in some way. So, to keep your body and brain healthy, ensure that your daily intake has them all?
Calcium helps build bones and teeth as well as helps the neurons in our body to transfer messages to the muscles. Fish are an excellent source of calcium, but if you are vegetarians, you can obtain this crucial mineral from dairy products, enriched soy products, nuts, legumes and green vegetables, broccoli, okra and cabbage as well.
Iodine is very important for your metabolism, while converting material into energy, as well as the normal functioning of the thyroid gland. It is usually found in sea fruit, therefore so many vegetarians lack iodine. Cooking salt, table salt and some dairy products also include iodine in sufficient amount.
The body requires iron to make hemoglobin which carries the oxygen in the blood stream. Red meat and poultry are a huge sources of iron, but vegetarian could get iron from dried fruit, legumes, seeds, vegetables and whole wheat grains and flax seeds. Remember one thing that when you take any of these items with coffee, tea or cacao, their absorption rate become lesser as these coffee, tea or cacao contains mixtures that hinder the absorption of iron. That is why vegetarians are advised to take iron from the sources rich in vitamin C, such as oranges, peppers, strawberries and guavas, which noticeably advance its absorption.
DHA and EPA are two type of omega 3 fatty acid, which are significant in the development of both the eyes and the brain, and also keep your heart healthy and ticking. Omega 3 is mostly found in fatty fish, like salmon and tuna, but can also be obtained from various vegetarian sources such as flax seeds, walnuts, canola oil, flax oil, soy oil and soy products. A few types of energy bars also have omega 3 in them.
Each cell in our body contains protein. We necessitate protein in order to fix cell damage, build tissues and grow hair, fingernails and bones as well. Protein is found in almost every food we take. There is a large variety of vegetarian sources; Soy, beans, bran, lentils, chickpeas, seeds, almonds and eggs are a few among them.
Vitamin B12 helps produce red blood cells and DNA. It is also necessitated for the neurological functioning of the body. Mostly, It is found in meat, but it is also found in various foods item such as soy milk and energy bars, eggs and various cheeses like yellow cheese, mozzarella cheese, pate cheese, and cottage as well.
Vitamin D helps the body to absorb calcium, thus it is essential for bone health. Vitamin D also play an important role in the function of the nervous system, the muscle system and the immune system. Our body gets vitamin D when the skin is exposed to the sun, but our modern life styles as well as cloudy environments do not always allow enough exposure. Some vegetarian sources for vitamin D include Milk and enriched soy milk, certain mushroom, banana and avocado as well.
Zinc is exceptionally important for our immune system and the body cells to function well. It could be found in a plenty amount in beef, but you may also obtain it from soy products, peanuts, hummus, pine nuts, walnuts, almonds, wheat germ, oatmeal and a variety of legumes as well.