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Vegetarian Diet. On this page Basics Summary Start Here. Learn More Related Issues Specifics. See, Play and Learn No links available. Research Clinical Trials Journal Articles. Lower blood pressure. Lower intake of saturated fats.
Decreased risk of type 2 diabetes, heart disease, and certain cancers. Healthier body weights. Make sure you get enough of the following nutrients. Iron plays a key role in the production of red blood cells. These cells help carry oxygen throughout your body. Good sources of iron include beans, broccoli, raisins, wheat, and tofu. Iron-fortified cereals are a good source. Iron found in non-meat sources is harder to digest. You should eat foods rich in vitamin C, such as oranges and broccoli. These can increase your ability to absorb iron.
Protein is an important nutrient for almost every part of your body. It keeps your skin, bones, muscles, and organs healthy. For ovo-vegetarians, eggs are a great source of protein. Vegan options include nuts, peanut butter, seeds, grains, and legumes. Non-animal products like tofu and soymilk also provide protein. These help your metabolism. A complete protein contains all the amino acids your body needs. You can get complete protein by eating certain foods together.
Examples include, rice and beans or corn and beans. Calcium builds strong bones and helps prevent osteoporosis. This is a disease that weakens your bones and can cause breaks. For many people, dairy products are the primary source of calcium. For a vegan diet, you can eat soybeans or almonds. Dark leafy greens like kale, collard greens, and bok choy, are good options. You also can drink fortified soymilk and juices. Calcium supplements also are available. Vitamin D also plays an important role in bone health.
Most vegetarians avoid meat, poultry and fish. Certain variations of vegetarianism may also restrict eggs, dairy and other animal products. Above is a sample menu of what one week on a lacto-ovo-vegetarian diet may look like. This plan can be adjusted for other styles of vegetarianism as well. Most vegetarians avoid meat, poultry and fish, though some also restrict eggs, dairy and other animal products. A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned.
Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. Read this article in Spanish. Is a vegetarian diet healthy? We explain the pros and cons to becoming vegetarian, plus provide information about food substitutes and other things…. New research has found that a vegetarian diet can be cheaper than other diets, when ordering food online. Researchers say if everyone ate a vegetarian diet, one-third of early deaths could be prevented.
Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Here are 14 of the healthiest vegetables on the…. While vegan diets can offer health benefits, they may be low in certain nutrients. Here are 7 supplements that you may need on a vegan diet. Protein is an important nutrient for optimal health, but not all protein sources are equal.
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