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Other forms of iron are bound to some other organic constituent of vegetarian food. But the more restrictive your diet, the harder it can be to get certain nutrients. Plan to get plenty of nutrients If you follow a vegetarian diet, you need to make sure you get proper nutrition. The the iron found in plants is difficult to absorb but cooking tends to break these interactions and increase iron availability. Benefits of a vegetarian diet A well-planned vegetarian diet can give you good nutrition. Plant sources contain a significant amount of iron, but in non-heme form. Diets that include meat, by contrast, tend to contain more protein, iron, zinc, calcium, and vitamin B-12. Isolated soy protein, which you can get from a number of sources (including soy milk), can be digested. Nutritionists suggest that you can overcome this by consuming more foods that contain zinc, such as soybeans, cashews, and sunflower seeds while reducing your intake of inhibitors by washing vegetables and grains. Plus, wheat is hard to digest and up to 50% of its protein is lost during the process. If you already decided to adopt a vegetarian diet, it is essential you learn how to increase your intake. A semi-vegetarian diet is a meal plan that contains little animal protein. Wheat, nuts, and beans are three types of vegetarian food that have proteins but not complete. Certain groups of people may need to plan carefully, such as: Young children and teens Pregnant or breast-feeding women Older adults People with cancer and some chronic illnesses Vegetarian diets that include some dairy products and eggs have all the nutrition you need.
Some iron-rich foods are poor sources of the mineral because other compounds render it nonabsorbable. No animal proteins or animal by-products such as eggs, milk, or honey. Semi- or partial vegetarian: includes plant foods and may include chicken or fish, dairy products, and eggs. It contains iron, but it also contains considerable oxalate, which chelates it and renders it nonabsorbable. A vegetarian diet is a meal plan made up of foods that come mostly from plants. Heme iron is primarily found in red meats and is the most easily absorbed. Different types of protein are made up of different permutations of amino acid chains. By carolyn Vegetarian nutrition has its plusses and minuses. To use the sharing features on this page, please enable JavaScript. Lacto-vegetarian: includes plant foods plus some or all dairy products. Phytates, present in whole grains that have not been subjected to fermentation by yeast (for example, during bread making), have a similar effect. Eating a vegetarian diet may help you: Reduce your chance of obesity Reduce your risk of heart disease Lower your blood pressure Lower your risk of type 2 diabetes Compared to non-vegetarians, vegetarians usually eat: Fewer calories from fat (especially saturated fat) Fewer overall calories More fiber, potassium, and vitamin C Food Sources. Lacto-ovo vegetarian: includes plant foods, dairy products, and eggs. You need to eat a variety of foods to get all the calories and nutrients needed for growth and good health. Here are the different types of vegetarian diets: Vegan: includes only plant-based foods. Vegetarian diets tend to be rich in antioxidants, certain vitamins, and healthy fats. These include: Vegetables Fruits Whole grains Legumes Seeds Nuts May include eggs and milk A vegetarian diet contains no animal proteins.
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