6 Essential Nutrients For All Vegetarians And Especially Vegans

Hope this blog finds you all in good health. Talking about good health reminds me to make sure you all are taking a balanced diet which is the single mantra to be fit. Are you getting all the nutrients that are essential to make your mind and other body parts function well? It is important to take a balanced diet as we have to supply the required energy to our body so that it can work well. A high five to those who pay a lot of attention to the food items they are taking and those who are not, give a little time to look at the following essential food items for your body.

Have a look-

1. Protein-

Non vegetarians have a plethora of options to intake protein with meat being a complete source. However non vegetarians often have this notion in their mind that the only source of protein for them are supplements. It is not the case. The complete sources of protein for vegetarians include Quinoa, Buckwheat, Tempeh and Seitan. The other sources of protein include beans, rice, nuts, seeds and grains.

2. Iron-

Iron is another important nutrient for human body. It is an essential part of haemoglobin. Iron ensures that blood flow reaches every part of our body. There are two types of iron- Heme and non heme. Heme is generally found in poultry, meat and fish. Non heme can also be found in plant based food.

3. Vitamin B12-

Vitamin B12 helps in the growth of red blood cells and also aid in well functioning of nervous system. The complete source of vitamin B12 meat, dairy and eggs. Vegans are often at risk of deficiency of B12. For Vegan, the sources can be burgers, cereals and vegan cheese.

4. Omega 3 fatty acids-

Getting a good amount of Omega 3 fatty acids in your food reduces the risk of inflammatory diseases, high blood pressure and coronary heart diseases. Fish and fish oil contain Omega 3 fatty acids. Options for vegetarians include walnuts, spinach and Soyabean.

5. Vitamin D-

Vitamin D is found in animal based food. It is important for calcium absorption in human body. it is also found on a nice sunny day. The rich sources include eggs, milk, Yogurt and more.

6. Calcium-

Calcium is important for bone building and blood clotting. It is an important nutrient for our body. It is found in dairy products. For vegans, it is hard to find complete source of Calcium. Consequently, they have a few options including chick peas, oranges, dried figs and other food.