More people nowadays are turning to vegetarian or vegan diet. This is partially due to changes in modern perception of healthy human nutrition and partially because most supplements and nutrients coming from animals can be successfully replaced nowadays with synthetic foods. However, no doubt switching onto solely vegetarian food imposes fundamental changes onto your metabolism and overall body functioning, thus here are some useful tips on how to organize your vegetarian diet and stay healthy in a green way.
Keep your green dark
Not all the vegetables carry the same amount of energy, nor the same group of vitamins and essential elements. Dark green vegetable should be on your plate at least three times a week. These foods, including kale, broccoli, and spinach, are packed with iron and calcium and other elements important for proper functioning of your body. They will keep your bones healthy and your blood count within recommended limits. If a common salad isn’t rich enough meal for you, try mixing these vegetables into drink and starting a day with that energy boost.
Take care of B12 vitamin
B12 vitamin is essential for proper functioning of bone marrow and its generating healthy blood cells. However, the B12 vitamin is mostly found in animal products and some foods excluded from the vegetarian diet. To avoid anemia and some other health issues caused by B12 deficiency, you’ll have to substitute it with other foods. Try implementing soy products into your routine diet, especially soy milk and soy steaks. Also, include eggs and cereals into every day’s meals, because these nutrients contain sufficient replacement for the B12 vitamin.
Beans and seeds
Various sorts of beans, such as white and kidney beans, chickpeas, especially combined with cereals, should be on your plate regularly. These foods will supply your body with dietary fibers that will keep your bowls functioning properly and protect you from digestive health issues and potential bowl cancer. Also, these foods are rich in Zinc, the element essential for multiple biochemical reactions in the body. Pumpkin seed or the whole pumpkin is an excellent source of several vitamins, including vitamins necessary for keeping your eyes and sight healthy.
Replace proteins found in meat
Proteins have dozens of crucial roles in body and homeostasis, and even the slightest deficiency may cause serious troubles with health. This especially goes for children and young people who need proteins for proper growth and development. Since most proteins are found in meat and animal products, try replacing them with plant-based meals. Include a lot of beans, nuts, peas, soy milk and steaks, eggs and various milk products, including cheese, if your diet is based on lactovegetarian principles.
Don’t forget fluids
This is somewhat general advice for everyone, but it goes especially for vegetarians since a lot of dietary fibers require it. Drink a lot of water daily or increase your fluid intake by drinking fruit or vegetable-based juices and smoothies. This will keep your fresh, energized and your bowels will function properly.