5 essential nutrients that must be known Vegetarian

When deciding to be a vegetarian , you have to be smart to choose foods to meet the body nutrients . Because animals can not eat and do not get animal protein , most people think that vegetarians would be difficult to meet the body nutrients .
But the assumption is wrong. Vegetarians can also live healthy and have nutrients and minerals are met if they knew how to get essential nutrients from foods available .
Here are some of the essential nutrients that must be known vegetarians to meet the needs and health of their bodies , as reported by Fitnea .
1 . proteinHumans have 50 grams of protein needs for women and 60 grams for men every day . These nutrients can be obtained by vegetarians through beans , or fermented soy products such as milk , cheese , and yogurt . But avoid foods made from artificial meat because the composition of such meat is very complicated and might be unhealthy .
2 . Iron and zincIron and zinc is important for healthy blood . At least the women need 19 milligrams a day ( ages 20-50 years ) , nine milligrams for women over 50 years , and as many as seven milligrams for men . Because the human body does not produce zinc , it is very important to get these minerals from food . Zinc ( zinc ) is essential for immune function , cell metabolism , and wound healing . Day , adult women need at least seven milligrams of zinc , while men need 10 milligrams .
Zinc can be obtained through vegetables such as cabbage , kale , spinach , and broccoli or nuts like almonds and cashews . Dried fruits such as apricots , raisins , and dates can also provide a good intake of zinc for vegetarians .
3 . calciumThe body needs calcium to maintain healthy bones and nervous system . Day , adults need as much calcium 1001 - 1199 milligrams . Calcium can be obtained through vegetables such as broccoli , kale , or dairy products such as cheese and other .
4 . Vitamin B 12Vegetarians who do not eat dairy products or eggs require these nutrients in supplement form of vitamin B complex , which includes day-to- day needs . Some foods such as shitake mushrooms or fermented soy can also provide nutrients for vegans .
5 . Essential fatty acidsThe body needs good fats to absorb vitamins such as vitamin A , D , E , and K. It is important to provide energy , maintain cholesterol levels , heart health , and other important functions . Because vegetarians can not get saturated fat from animal food and junk food , then they can get through a few foods such as olive oil , sesame oil , coconut oil , or vegetable oil . Walnuts and flax seeds are also known to contain omega - 3 fatty acids are good for the body .
That's some kind of essential nutrients that must be met by vegetarian every day . Although I can not eat animal products , but vegetarians can also meet the nutrition their bodies with the food .