Nowadays vegetarianism becomes a popular trend rapidly spreading all around the world. However being vegetarian in the right way is still a big question waiting to be answered. Those people oftens lack of vitamin B12 originated from meat & seafood, which might lead to fatigue, anemia & stress. Fortunately, there’re still some nutritious foods for healthy body left:
1. Beans
Bean products provide lots of protein (protein). In addition to protein, they also have a rich source of fiber, vitamins and minerals, such as potassium, phosphorus, iron … 1/2 cup cooked beans provides about 9 grams of protein – equal to a glass of milk.
2. Nuts
This is one of the most delicious sources of proteins for vegetarians, which can be added as a snack between meals. One ounce (equivalent to 28 grams) of almonds supplies about 6 grams of protein, while one ounce of cashew nuts contains 4 grams of protein. Heart-friendly nuts are also a good source of vitamin E, fiber and fat. And mostly salt-free nuts are healthier and better choice for use.
3. Grains
Whole grains are rich in nutrients and often provide vitamin B12 – which is rarely found in other foods. Even some grains can supply 100% of the vitamin B12 requirement in a single meal a day.
In addition, grains also contain iron, calcium and other beneficial nutrients such as B vitamins, zinc and insoluble fiber that reduce the risk of colon cancer and other digestive disorders.
4. Foods from milk, cheese
The products such as milk, yogurt, cheese … are essential ingredients in daily vegetarian diet. Drinking milk regularly helps to accumulate enough vitamin B12 for the body. While eating 2 cups of yogurt everyday, you’re intaking 1.3 g of vitamin B12 to your body. Beside that, yogurt made from pasteurized milk can benefit the intestinal gut, make the digestive system healthier.
5. Spinach
Each cup of spinach contains up to 5 grams protein. This superfood feeds an equivalent amount of protein with boiled egg. It also helps to keeps vitamins and absorb good Calcium to the body.
6. Mixed vegetables
Other types of vegetables, such as carrots, cabbage, broccoli, and other leafy vegetables contain an excellent source of protein and fiber. Vegetarians, who eat vegetables daily, don’t need to worry about being deficient.
7. Eggs
A regular egg-consumption is good for the heart. Eggs have high amount of saturated fats and vitamins necessary for vegan.
8. Cassava noodles
Cassava noodles are made totally from cassava roots through a strictly process, and do not add any chemical. This has quickly become favourite food for citizents. 100 grams cassava noodles contains nearly 90% Carbohydrate, a long with big amount of fiber, minerals but very little fat (0.3%). It’s easy to prepare, cook and can combine with any ingredients to enjoy in short time. In addition, this food is also a great choice for weight loss, friendly for the digestive system, prevent heart diseases, lower the bad cholesterol in blood and helpful to diabetic patients. It can event reduce stress and anxiety.
9. Tofu
Tofu or “Bean curd” (as it’s made from bean) provides nearly 15 to 20 grams of protein per half cup. Tofu is rich in polyunsaturated fatty acids, including omega-3 fats, which are good for the heart and should be included in vegetarian diets.
Above are some superfoods for a healthy diet. Enjoy your food, enjoy your life!
Source: giadinh.net