How to get enough nutrition being a vegetarian

Being a vegetarian is not an easy job. The nutrition we get from non-veg food like fish, meat, egg, etc is more than enough for our body to maintain daily nutrition levels. The Calories in foods of vegetarians are low and the only sources of nutrition are plant food. So how to balance the nutrition of being a vegetarian?

How to be a healthy vegetarian?
Some are vegetarians by birth because of religious reasons and some become a vegetarian late because of ethical reasons or because their health does not permit them to have non-veg food. whatever the reason, getting the nutrition without Non-veg is not a problem there are many sources that can provide you with an ample amount of nutrition.

Is a vegetarian diet a good source of nutrition?
A vegetarian diet is in fact quite healthy because it does not have too much fat content. the only thing where the vegetarian might be lacking is some kind of vitamin or minerals. still, they can get it from other sources. Since vegans exclude some items from daily diets, they must frequently try to incorporate products that contain the same benefits as meat products. If you want to know how many calories each specific vegetable provides, you can find that online on the best calorie websites

Vegetarian diets can receive essential nutrients from non–meat sources by consuming a range of foods such as fruits, vegetables, legumes, nuts & seeds, soy products, and whole grains. Vegan diets, in particular, must pay close attention to their protein, iron, calcium, vitamin D, vitamin B12, and omega–3 fatty acid intake.
Basically, the source of nutrition for a vegetarian is –

1. Grain products – These are rich in carbohydrates and proteins which form a good nutritional base. all kinds of grain like rice, wheat, maize, made into different dishes.
2. Fruits and Vegetables – These are the best source of nutrition providing various vitamins, minerals, fibers, etc to our body. but you should consume them in proper quantity because they can cause gas problems in many individuals..
3. Milk products – Various kinds of dairy products like milk, butter-mil, etc provide nutrition to our body. Rice has a large number of varieties that can be consumed by being a vegetarian.
4. Nuts and dry fruits – These contain a large number of proteins and minerals they are very beneficial for vegetarians as they help in increasing the quantity of hemoglobin in blood which is an important factor needed by our body to fight against diseases.
5. For non-veg items like fish or meat you can take eggs to fulfill the requirement of your daily non-veg diet.
Getting all nutritional requirements from plant sources is not possible because our body gets some kind of vitamins and minerals only from meat, fish, etc. still being a vegetarian you can cover up those deficiencies by eating eggs, milk products, or nuts and dry fruits regularly.
In short, you have to maintain a balance between the nutrition provided by plant products and non-veg products.

A healthy vegetarian diet can include the following:


  • Apples
  • Berries
  • Melons
  • Any type of citrus fruits
  • dried fruits

Leafy vegetables

  • Spinach
  • Brocolli
  • Kale
  • Lettuce
  • Collard greens

Whole grains

  • Brown rice
  • Quinoa
  • Oatmeal
  • Legumes
  • peas, beans of all kinds, soy products, etc

Fats and oils
All kinds of vegetable oil like coconut, mustard, or olive oils. One can also use butter or margarine made out of any plant source.

These are rich in proteins and vitamins like flax, hemp, etc. They can be added to various dishes or consumed separately.

Are an excellent source of protein they can be used as snacks or can also be added to salads, baked goods, etc.

Calcium sources
Milk products are the best calcium source for vegetarians. you can also take calcium supplements, soy products, or broccoli which have a high quantity of calcium.

Other sources
Vitamin B12 is found in eggs and milk products so vegetarians can get it by consuming these products regularly. Iron present in the hemoglobin of our body comes from meat but it can be obtained through spinach, dried fruits, etc. Omega 3 fatty acids are obtained from flax seeds or walnuts. People who consume fish can obtain it without any problem but vegetarians, have to take supplements of Omega 3 fatty acids through capsules or tablets.
In short being, a vegetarian is not a matter of concern when nature has an abundance of nutritious food items that are available all around us. Just have to include them in our daily diet and you are good to go.

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