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Vegetarian Diet

Lesson 1: Nutrition

Veggie Values

In order to reap maximum benefits, we need to eat a wide variety of foods to cover all our nutritional requirements. Although vitamin supplements can be beneficial for some, science is making new nutritional discoveries all the time and studies show that a wide variety of foods is our best choice as nutrients in food work synergistically to nourish our bodies. Below we will learn some plant food sources of important nutrients.

  • Vitamin A – carrots, sweet potatoes, broccoli, spinach
  • Vitamin C – citrus fruits, strawberries, spinach, sweet potatoes, tomatoes, cabbage
  • Vitamin D – available in sunlight, seaweed, abundant in other plant source foods only as added
  • Vitamin E – soybeans, vegetable oils, whole wheat, whole grains, leafy green vegetables, spinach, broccoli
  • Vitamin K – leafy green vegetables
  • Vitamin B1 (Thiamin) – whole wheat, oatmeal, sunflower seeds, peanuts
  • Vitamin B2 (Riboflavin) – leafy green vegetables
  • Vitamin B3 (Niacin) – peanuts, brown rice, sunflower seeds
  • Vitamin B6 (Pyradoxine) – cantaloupe, sweet potatoes, cabbage, bananas
  • Vitamin B12 (Cobalamin) – This is an important vitamin for those who eat no animal source foods because, although some sources believe that B12 is found in miso (soybeans), some believe that B12 cannot be found in plant source foods. Those who eat eggs, milk, or small amounts of meat should get enough B12. Otherwise, supplements may be needed.
  • Vitamin B15 (Pantothenic Acid) – whole grains, brown rice, pumpkin seeds
  • Folic acid (folate) – leafy green vegetables, carrots, beans, rice, whole wheat, oranges, sunflower seeds, apples
  • Calcium – broccoli, leafy green vegetables, tofu
  • Iron – nuts, beans, asparagus, oatmeal, spinach, prunes
  • Biotin – whole grains, brown rice, cauliflower, peanuts
  • Phosphorous – whole grains, nuts, seeds
  • Potassium – bananas, spinach, tomatoes, sunflower seeds, potatoes, celery, green leafy vegetables
  • Iodine – sea kelp, onions
  • Magnesium – figs, grapefruit, apples, corn, nuts, seeds, dark green vegetables
  • Zinc – whole grains, pumpkin seeds
  • Copper – nuts, beans, peas, prunes, whole wheat, most fruits
  • Manganese – whole grains, nuts, leafy green vegetables, peas, beets
  • Boron – most fruits and vegetables
  • Chromium – whole grains
  • Selenium – wheat germ, bran, onions, tomatoes, broccoli
  • Molybdenum – whole grains, beans, peas, dark green leafy vegetables
  • Fiber – whole grains, rice, beans, seeds, carrots, apples
  • Protein – Soybeans, sunflower seeds, legumes, nuts

    Fiber binds with toxins and helps move them out of the body. It is very beneficial for health, from lowering cholesterol levels and helping to prevent obesity to keeping you regular, and perhaps preventing certain cancers. Always drink plenty of fluids with high fiber meals.

    Vegetable sources of protein are comparable to meat sources, but they contain less fat and calories. Soybeans provide 10 grams of protein per ounce, red beans provide 6 grams per ounce, peanuts provide 7 grams per ounce, sunflower seeds provide 9 grams per ounce, and beef provides 7 grams per ounce. It was once thought that vegetable proteins must be combined, that is eaten at the same meal, to form a complete protein but the American Dietetic Association now claims that this is not necessary.

    Folic acid is a water-soluble B vitamin that is particularly important to women of childbearing age, as deficiencies can sometimes cause birth defects. Getting enough folic acid also seems to be associated with a lower risk of stroke later in life.

    Some evidence shows that over accumulations of retinol, vitamin A from animal sources, can cause liver damage and other problems. However these problems are unlikely from beta carotene, the vegetable source of vitamin A.

    There are thousands of unique phytochemicals that help reduce the risk of many health problems. Because they seem to work together in complex ways, eating a variety of plant source foods is recommended. For instance, lutein which is associated with decreased lung cancer and macular degeneration, is found in spinach and in the skin of cucumbers. For more complete information on phytochemicals visit http://www.vegetarian-nutrition.info/pos...

    The USDA has rated beans, blueberries, cranberries, Russet potatoes, artichokes, pecans and cinnamon as the best sources of disease-fighting antioxidants.

    Quick Cabbage Slaw

    1 8 oz. pkg already shredded green cabbage, red cabbage, and carrots

    3 tsp sugar

    2 Tbsp vinegar

    2 Tbsp mayonnaise

    Salt and pepper to taste. Toss and serve.

    Optional: chopped green onions

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