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Tips for Veggies J

Tips for Veggies J

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Tips for vegetarians

Calcium is used for strength in body especially building bones and also very important from the teeth point of view.  Calcium is also important for strong teeth. Consuming enough plant foods to meet calcium needs may be unrealistic for many.

But milk products are excellent calcium sources and in vegetables, Paalak, Arvi ka Saag and phool gobhi patta etc are rich in day to day routine calcium products.

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, whole wheat breads, peas, and some dried fruits (dried apricots, raisins).

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (paneer, veggie burgers). Milk products and eggs are also good protein sources for vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Dairy products such as milk and cheese, yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato and yogurt. Of all these vegetarian zinc foods, pumpkin seeds offer one of the most concentrated non-meat food sources of zinc.

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