best Vegetarian Vitamins
Why Vegetarian Eating is Healthier?
Vegetarian eating is a healthy alternative but only if you eat in a healthy and balanced way. Yes, there are many health benefits to eating this way. Eating vegetarian makes sense from a good health and nutritional point of view.
Vegetarians eat plant foods like vegetables, fruits, and grain although some do not include onions, garlic and chives. Generally there are three styles of Vegetarianism based on other foods allowed as listed below:
• Vegans are the strictest – they abstain from all animal foods, dairy products and eggs.
• Lacto vegetarians consume dairy products.
• Ovolacto vegetarians supplements with eggs and dairy products
Prudent vegetarianism is highly beneficial. Studies show that vegetarians live longer, have lower blood pressure and cholesterol levels, and register lower incidents of obesity, heart diseases, certain cancers, stroke and diabetes. These are not surprising as vegetarian diet contain less saturated fat, fewer calories, less sugar and more fibers.
Now before anybody starts it is important to understand how to plan a well balanced vegetarian diet. Pregnant women, teenagers and young children should seek proper nutritional guidance before embarking on it.
The main concern in a vegetarian diet is protein. It is needed to build body tissues and consists of units called amino acids. Compared to animal protein like meat, plant foods generally lack certain amino acids. Hence, vegetarians, especially vegans, must eat a variety of plant proteins to get a complete set of amino acids. Soyabeans, a high quality protein, and its products like tofu and soya milk may feature frequently in vegetarian meals.
Vitamin B12 also needs monitoring for its deficiency causes anemia. As animal foods are the only reliable sources of vitamin B12 substitutes like vitamin B12 enriched breakfast cereals are ideal. Furthermore, these cereals are also fortified with iron absorption; one must ensure an adequate supply of vitamin C in diet. Other good sources of iron are spinach, raisins and pulses. For non-dairy product eaters, calcium intake may be obtained from alternatives like sawi, spinach and kalian. If seafood is omitted, zinc required for the immune system is obtainable from whole grains, nuts and soyabeans.
Sprouts contain reproductive power that is of vital importance to human lives and their health. Germinated seeds enormously increase the nutritional value and digestibility. There is an amazing increase the nutritional value and digestibility. There is an amazing increase in nutrients in sprouted pulses as compared to their dried form. In the process of germination the vitamins, minerals and protein increase substantially with corresponding decrease in carbohydrate content. Cooked sprouts (steamed) are best to digest and avail maximum proteins.
Sprouts help in the growth of muscles and tissue of the body. They increase the resistance to diseases and play an important role in rejuvenation of cells.
Benefits of Vegetarian Eating
• Overweight people who have tried a vegetarian diet have lost weight and kept is off.
• Diabetes achieves normal blood sugar levels, reducing insulin requirements.
• People with high BP, diminished or eliminated their BP medications because BP was normalized.
• People with high cholesterol showed lowered cholesterol levels.
• In a majority of people with elevated homocyteine, levels were reduced, which is an improvement without the use of medication.
• Overall endurance, strength, stamina, energy and sense of well-being achieved.
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About the Author
Nick Mutt is an active writer and blogger on health related topics. He has published many ebooks on natural health.
Good sports diet for a vegetarian?
Soccer starts in less than two months and I want to feel my best for tryouts. Any ideas of what to eat to get enough vitamins and minerals leading up to soccer? Thanks!
By the way, I still eat eggs and milk however I have very little so I’m closer to a vegan but not quite.
Awesome…another veggie soccer player! Glad to see that. First of all, regarding Dirtyleg’s answer: I don’t think she’s gonna EAT the ball. Sorry, I couldn’t resist that one. Anyway…
FRUIT is the ultimate food for the athlete. For one thing, it is the best source for vitamins(since you asked about that), and nearly good enough on minerals. I would include tender greens such as lettuce and celery for that.
Don’t believe the nonsense about protein. It is pretty much impossible not to have enough protein. To anyone who thinks that people like you and I lack protein, I would love to get on the soccer field with them myself, and have a little fun, if you know what I mean.
Listen, I know an athlete/trainer/doctor/ researcher/author/superb nutritional mind in his 50’s (who has recently written a book you should get) who trained professional athletes(including record-holders) for most of his life, and controlled and monitored their diets as well. I have attended many of his lectures, and even one of his fitness camps. He found overwhelmingly that a low-fat diet of raw fruits and veggies was best for athletes(and anyone else).
The man’s name is Douglas N. Graham, and his new book is The 80/10/10 Diet. You can get it from livingnutrition.com. I have been way into nutrition for a long time, and I think he is definitely the best, with the possible exception of his wife, Roz Gruben-Graham. I have read a lot about nutrition, and I think this book can take the place of all my other books. And I don’t make a claim like that lightly.
Anyway, I am a soccer player myself. It is easily my favorite sport. I am 33 now. I played all thru high school, including competitive, then life got in the way. But last fall I took up coaching my nephew’s U-8 boys team. Well, I like to be an active coach, working on the field with them. And doing this really lit the fire under me again to play. I even found some days to go down to the field and just workout by myself. I loved it!
I have been veggie for 11 years, and doing the fruit thing for about the last 4-5 years. Let me tell you, I am athletically better than ever. I am planning on getting back into college again soon to get a teaching credential, and while there, I now fully plan on trying out for the men’s soccer team!
My strength and stamina are better than ever, and my mind is sharper as well. I also don’t require as much sleep, and don’t get sick. I have to say, I like my chances. This diet has really helped. I make whole meals out of fruit every day, and consume about 2600 cals/day. There is plenty of everything you need(to go into all the specifics of that would require a whole book). And you were smart to ask about vits and mins, instead of going directly to protein and fat, like so many others.
Most Americans have a deficiency of vits, mins, and water, and an excess of protein, and fat. A fresh fruit and veg diet is perfect for that.
Listen, I really think you should get that book. His science is very solid, and he has a very logical, down-to-earth approach. And his emphasis is not just to be vegan, but to be athletic, too. I think it is just what you are looking for. If nothing else, you will get some great nutrition facts.
Or…..if all this sounds like too much, then I would just say INCREASE the PERCENTAGE of fresh fruit in your diet as much as you can stand. That’s all. Don’t be afraid to think of fruit as a main course, or even an entire meal. I know it is counter to American programming to think of it that way. It was a jolt for me, too. But it really works! I now do it all the time. The more you do it, the more it will help you.
Feel free to read some more of my answers on here. This kind of thing has come up a lot with fruit. That’s what most of my answers are about.
Good luck!
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Raw Vegetable Wraps with Collard Greens and Tahini Sauce
Best Vegetarian Vitamins is a post from the Vegetarian Vitamins Guide blog where you can find suggestions and advice from vegetarians and vegans on vegetarian diets, supplements, vitamins and overall nutrition.