For a long time, vegetarian food has been considered a healthy choice. Because you can consume a variety of non-meat foods but still provide enough vitamins and minerals and meet the calorie needs of the body. Vegetables and legumes are also rich in vitamins without cholesterol and other harmful fats in meat. However, because in a meat-free diet, the vegetarian food list for beginners needs to have alternative food groups. They will help vegetarians can reduce the risk of diseases when eating meat, fish such as Gout, Dyslipidemia … while providing adequate essential nutrients for the body.
- 1. The benefits of a vegetarian diet
- 2. Vegetarian food list for beginners
- 2.1 Vegetarian food list for beginners: Plant protein
- 2.2 Vegetarian food list for beginners: Calcium
- 2.3 Vegetarian food list for beginners: Iron
- 2.4 Vegetarian food list for beginners: Omega-3 fatty acids
- 2.5 Vegetarian food list for beginners: Zinc
- 2.6 Vegetarian food list for beginners: Vitamin B12
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1. The benefits of a vegetarian diet
Vegetarianism has been practiced for thousands of years. People are vegetarians for a variety of reasons including religious beliefs and health…
✅ Help improve mood: Research has revealed that vegetarians are happier than meat-eaters. Giving up meat and fish is one of the ways to cope with anxiety, depression, and mental stress. There are 2 reasons why vegetarianism has this result:
- Firstly, reducing meat intake means reducing the number of certain types of excessive fat (omega-6 and arachidonic acid) that are associated with mood changes such as anxiety and depression.
- The second is a vegetarian diet rich in antioxidants, which can protect the mood of vegetarians by reducing oxidative stress.
✅ Fighting disease: Vegan diet is low in saturated fat and cholesterol. Many studies show that a vegetarian diet can reduce the risk of obesity, cancer, heart disease, diabetes … A vegetarian diet provides many factors that protect the body against diseases and dangers cancer risks such as sulforaphane (found in cruciferous vegetables, especially broccoli), selenium (rich in wheat, corn, cabbage, peas, carrots, turnips, tomatoes, garlic, fungi, …), chlorophyll, and antioxidants like vitamin C, vitamin E, alpha-carotene, beta-carotene, lycopene, lutein …
✅ Low-toxin: Animal meat is loaded with toxins in weight-increasing chemicals and when the exercise increases the burden on the liver. Meat contains a lot of uric acids, urea, which increases the burden on the kidneys, leading to kidney disease.
✅ Weight loss: According to studies, some vegetables such as kale, spinach or lettuce, celery … are considered to promote a higher weight loss effect. These vegetables also contain more fiber and calcium, making your weight loss easier. In addition, the composition of coarse grains and whole grains contains a large amount of decomposing enzymes as well as proteins that promote fat metabolism, limiting the storage of fat in the body. Also vegetarian longer satiety longer: Vegetarian foods have a large amount of fiber, and the stomach will need time to digest, to fill longer. Diets also contain protein that helps fill up but has fewer calories than meat, so it doesn’t affect the calorie intake.
✅ Good for skin, anti-aging: Vegetarian food has many vitamins, minerals, and antioxidants needed to make skin healthier and more beautiful. Fresh fruits and vegetables, especially pumpkins, carrots, amaranth, and sweet potatoes, help fight skin aging effectively.
2. Vegetarian food list for beginners
2.1 Vegetarian food list for beginners: Plant protein
✅ Protein is one of the extremely important and necessary substances for our bodies. So no matter what diet you are on, protein is indispensable and vegans still need to get enough protein each day.
✅ Proteins are found in foods such as beans, soybeans, peas, lentils, soy milk, and whole grains. In addition, vegans can also use dairy products because it also contains a lot of protein.
2.2 Vegetarian food list for beginners: Calcium
✅Our bones need the appearance of calcium, and vegetarians often lack calcium so bones are weak, brittle, and prone to osteoporosis. If normal people can supplement calcium by eating seafood, vegetarians can choose foods like soy milk, cereals, orange juice, dark green leafy vegetables like broccoli, seaweed, algae ….
2.3 Vegetarian food list for beginners: Iron
✅Vegetarians are also at risk of iron deficiency, as iron sources are red meat animals. Iron deficiency often leads to a tired body, headache, pale skin, difficulty concentrating, reduced immunity … Therefore, vegetarians can supplement iron from dark green leafy vegetables such as spinach, broccoli; nuts like cashews, almonds, sesame seeds; beans like lentils, red beans, peas, dried fruits such as raisins, dried apricots, prunes; whole grains; fresh citrus fruits, bell peppers, mushrooms, wood ear, tofu …
2.4 Vegetarian food list for beginners: Omega-3 fatty acids
✅Omega-3 fatty acids are important nutrients for brain and heart health, and they also help the body absorb fat-soluble vitamins like vitamins A, D, E, and K to provide energy, to regulate cholesterol, maintain cardiovascular health.
✅Foods that contain monounsaturated fat should be used when processing foods like canola oil, peanut oil, olive oil, or butter.
2.5 Vegetarian food list for beginners: Zinc
✅Another essential trace element in a vegetarian diet is zinc, which contributes greatly to the metabolism of the body and greatly affects the functioning of the immune system. Zinc deficiency will often be tired, sick, the wound heals for a long time and weakens the immune system. So, get zinc from cereal grains like beans and nuts such as sesame, peanuts.
2.6 Vegetarian food list for beginners: Vitamin B12
✅If the body is deficient in this vitamin, your body can be altered, blood cells and the nervous system are also greatly affected. Vitamin B12 is also found in some plant products such as brewer’s yeast, some high-protein vegetables, soy milk, tofu, cereal flour … but nutritionists recommend vegetarians to add more functional foods contain Vitamin B12.
3. Recommended for you :
🎁 Top vegetable juice on Amazon
💕 V8 100% Vegetable Juice is made from a blend of eight different veggies. This uniquely satisfying combination was developed back in 1933 – well before juicing became a way of life.
✅ V8 100% Vegetable Juice doesn’t contain any added preservatives, flavors, or colors. It is also an excellent source of antioxidant vitamins A & C. For variety, it comes in Spicy Hot and Low Sodium versions, too.
✅ Keep some chilled in the fridge so you can get your veggies at any time. You can enjoy as is, customize it or use it as a mix for Bloody Marys and mocktails. On the go? Just keep easy-to-carry, single-serve cans on hand.