Ensuring Adequate Nutrition

All the nutrition needs of our body can be met with a vegetarian diet if only one knows where to get the nutrients that our body needs. 

Protein is vital for the human body as it helps the body function normally.  It also helps in building strong structures such as muscles, bones, ligaments, and tendons. The protein in the body makes specialized protein molecules, which have specific jobs.  The body uses protein to make hemoglobin.  It is used to build cardiac muscle.

But one must also remember that the body can only use so much protein and any excess is broken down through oxidization or is stored as fat. 

Vegetarians that eat eggs and dairy products have a great source of protein.  Other sources of protein are soy products, lentils, legumes, seeds, nuts, and whole grains. 

Calcium is the most abundant mineral in the human body and has several important functions.  Most of the calcium in the body is stored in the bones and teeth.  It is also needed for contraction of muscles, contraction and expansion of the blood vessels, secretion of enzymes and hormones, and also for the nervous system. Calcium is essential for bones and the older one gets the need for calcium increases. 

Dark leafy vegetables like spinach, turnips, broccoli, and low-fat dairy products are the most common sources of calcium.  Soy products and fruit juices are the other sources. 

Vitamin B12 is needed by the body to produce red blood cells, thus preventing anemia, and also in the maintenance of the nervous system. It is also essential for the growth and development in children. This vitamin can be stored in the body in small quantities and about 80% of this is stored in the liver. 

Dairy products such as milk, cheese, and eggs are excellent sources of Vitamin B12.  There are also supplements available in the market. 

Iron is also a very important component of red blood cells. It plays an important role of transporting oxygen in the body.  Deficiency in iron can also cause iron deficiency anemia (IDA), along with general weakness and lethargy.  

Dark leafy green vegetables, dried fruit, peas, lentils, whole grains, and cereals are all rich in iron and taken in plenty, ensure that the body has enough stores.  Vitamin C helps absorb the iron from plant foods in the body. This vitamin can be found in citrus fruits, tomatoes, cabbage, and broccoli and many other vegetables and fruits.  Foods containing Vitamin C taken along with foods containing iron helps in greater absorption of iron. 

Zinc is another most important mineral that helps in cell division and formation of protein in the body. Wheat germ, nuts, whole grains, and soy products are good sources of iron. 

Understanding the importance of plant foods and what each one provides for the body is a great way of ensuring that the body receives the right amount of the correct nutrients.  This helps vegetarians plan a nutrition rich diet and lead a healthy life.