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| "Veggie-Heart" from: www.http://secretmodelbeauty.com/blog/eat-live-—-eat-beautiful-skin/ |
Following from "Maximizing the Vegetarian Diet" brosure found at Whole Foods grocery store in Sacramento, CA in June, 2013:
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The Benefits of a Vegetarian Diet
The health benefits associated with eating more vegetables and fruits are indisputably clear. In general, vegetarians consume less saturated fats and cholesterol than people on an average American diet, and they consume higher levels of fiber, magnesium, folate, vitamins C and E, carotenoids and phytochemicals. More specifically, studies have shown a positive link between eating a vegetarian diet and a reduced risk for chronic diseases such as diabetes, obesity, hypertension, coronary artery disease and some types of cancer.
Optimum Health
Good planning and forethought are essential. While it's true that several key nutrients found primarily in animal products cannot be obtained as easily from plant-based foods, there are ways to maximise your absorption and utilization of these important vitamins and minerals. To maintain optimum health, it is especially important that vegetarians consume adequate amounts of the following nutrients.
° Protein from beans and lentils; soy products such as tempeh, tofu and soy-based meat substitutes; dairy and eggs.
° Iron from legumes (chickpeas, lentils, adzucki and kidney beans), nuts and seeds (cashews; almonds; pumpkin, sunflower and sesame seeds - including sesame tahini); whole and enriched grains.
° Zinc from legumes (adzuki and navy beans, split peas); nuts and seeds (cashews, pumpkin and sunflower seeds); whole and enriched grains (fortified cereal and wheat germ); soy foods.
° Iodine from iodised salt, kelp powder and other sea vegetables.
° Essential Fatty Acids from direct sources such as micro-algae supplements, omega-3 enriched eggs and seaweed. Secondary sources include flaxseed oil, hempseed oil, walnuts, and canola oil.
° Vitamin B12 from B12 supplements, fortified meat substitutes and cereals, non-dairy milk beverages, nutritional yeast, eggs and dairy.
° Calcium from low-oxylate leafy greens (broccoli, kale, collards, okra), dairy, tofu, soy milk, almonds, legumes, dried figs and calcium-fortified foods.
° Vitamin D from warm-month sun exposure, vitamin D supplements, fortified cow's milk and soy milk, fortified cereals and egg yolks.
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| "Broccoli Curry" from: http://www.greatcurryrecipes.net/2010/10/07/broccoli-curry-my-favourite-vegetarian-meal/ |
Find extended information about maximizing the vegetarian diet at: http://www.wholefoodsmarket.com/healthy-eating/special-diets/vegetarian
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| English-French Translation by (Traduction anglais-français par) Google Translate |
