![]() Nuts and seeds: quinoa, pumpkin seeds, almonds and walnuts.While meat, eggs and dairy are good sources of protein, there are meatless protein options that include: Proteins are known as building blocks of life - they help to build and maintain your body, fight off disease, and help you feel full longer as they take longer to digest. Oils: flaxseed oil, rapeseed oil, olive oil and canola oil.Legumes: soy oil and soy-based food (such as tofu).Nuts and seeds: flaxseed, chia seeds and walnuts.Vegetarians can still get their omega-3 from many other ways that include: Another good source is omega-3 enriched eggs. A common source is through oily fish or fish oil supplements. Omega-3 fatty acids could help lower blood pressure, prevent heart disease, treat depression and boost brain health. Vegetarian Sources of Omega-3 Fatty Acids Vegetarians who do not eat eggs and dairy products need to be especially careful to get enough vitamin B12 on a regular basis, either by taking a vitamin B12 supplement daily or eating vitamin B12-fortified food two to three times a day. A deficiency of vitamin B12 can result in anaemia and changes in the function of the nervous system. It is required for proper red blood cell formation and for the development of the nervous system. Vitamin B12 is an important nutrient that is found naturally in food from animal sources, such as meat, dairy products and eggs. Or you can get vitamin D from egg yolks, cod liver oil, or oily fish such as mackerel, salmon, tuna and sardines. Others: dried fruit, pulses, brown (wholemeal) and white bread, calcium-fortified cereals and oatsĪnd remember, the body also needs vitamin D to absorb calcium, which the body makes on its own when exposed to sunlight.Nuts and seeds: almonds, sesame seeds and tahini.Drinks: calcium-fortified soy, rice milk, oat milk and orange juice.Vegetables: leafy green vegetables and lady’s fingers (okra).Legumes: tofu made with calcium sulphate and tempeh.Calcium can be found abundantly in dairy products and foods, but for vegans there are other plant-based calcium sources, such as: Calcium also helps muscles and nerves work properly, helps blood to clot, and regulates enzyme activity. Others: iron-fortified cereals prune juice, raisins, dried fruit like apricot, tomato sauce and tomato pasteĬalcium helps to maintain strong bones and teeth.Vegetables: leafy green vegetables like spinach, pumpkin, sweet potato, potatoes, bok choy and broccoli.Nuts and seeds: pumpkin seeds, pistachio nuts, sunflower seeds, almonds, cashews, mustard seeds and coriander seeds. ![]()
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