There has always been an open debate over whether vegetarian food is more nutritious or non-vegetarian. There are many dynamics included in the debate which may also include morality but we will just look into nutritional value here. The common belief remains that a strong protein-based diet for a healthy and strong body solely comes from non-vegetarian foods like chicken and mutton.
But how far is this true? Recent research points out that a properly planned vegetarian diet can adequately meet our nutritional needs as well. Mayo Clinic notes the increasing popularity of vegetarian diets due to their potential to reduce the risk of heart disease, diabetes, and specific cancers. Essential nutrient deficiencies can be effectively addressed with a well-balanced vegetarian diet.
Calcium and Vitamin D
Strong teeth and bones depend on sufficient calcium and Vitamin D. Milk and dairy products are rich in calcium, while dark green veggies like kale and broccoli can help with calcium deficiency. Vitamin D, vital for bone health, can be obtained from cow’s milk, soya milk, rice milk, and sunlight exposure.
Vitamin B12
Vitamin B12 is vital for red blood cell production and for preventing anaemia. Non-vegetarians usually get enough through their diet, while vegetarians can meet their B12 needs by including fortified soya products and grains in their meals.
Protein
Protein-rich sources encompass a variety of options. Dairy products like milk and cheese are well-known for their protein content. Additionally, soybeans are a versatile and plant-based source of protein suitable for various dietary preferences. Dry fruits, such as almonds and walnuts, are not only nutritious but also provide a protein boost. Legumes, grains like quinoa and oats, and seeds such as chia and pumpkin seeds are also protein-rich foods.
Omega 3 Fatty Acids
Vegetarians can source Omega-3 fatty acids from plant-based alternatives like soya oil, walnuts, linseed (flaxseed), and soybeans. Soya oil is versatile for cooking and salads, walnuts serve as a nutrient-rich snack, linseed can be ground or used as oil and soybeans come in various forms. Incorporating these vegetarian-friendly options assures an adequate Omega-3 intake, supporting overall health and well-being.
Iron and Zinc
To ensure our bodies receive essential iron and zinc, incorporating green leafy vegetables is key. Spinach, abundant in iron, is an excellent dietary choice. Additionally, iron deficiency can be countered by including whole grains, dry beans, peas, and pulses in your diet. Addressing zinc deficiency can be effectively achieved by adding cheese and yoghurt to your meals.
