Many people believe that some essential nutrients like proteins, iron, calcium, etc. are only present in meat and other animal based products like eggs and milk. However, it is necessary to understand that, plant based diet is complete and balanced. Even if it is not having some nutrients like fats, it contains a high concentration of carbohydrates to keep people energetic. In this article, we will discuss more about different nutrients and their sources in plant based food.
Milk and other dairy products are the best sources of calcium and for this reason, some vegetarians include milk in their diet. However, it is necessary to understand that calcium can be obtained from many plant products also. If you are a complete vegetarian or a vegan, you can add nuts and soy milk in your diet to meet the calcium requirements. Cereals, leafy vegetables and broccoli are also good sources of calcium. If you are using plant based sources for calcium, it is necessary to understand that the calcium absorption rate of vegans is lower than non-vegetarians, therefore, they must have more quantity to meet normal requirements.
The iron content in vegetables and other plant products is very lower when compared to red meat. Therefore, vegetarians and vegans must consume a lot of different iron rich plant products to meet their daily requirements. Dark leafed vegetables like spinach are the best sources of iron in plant-based diets. Cereals, soya bean, and green gram are also good sources of iron. While having iron rich food, it is better to include food items rich in vitamin C in the diet because it helps in faster absorption of iron.
It is one of the most important nutrients that we need in our daily life. Protein will not only help in the development of muscles but also contribute towards faster cellular regeneration. You might have seen people adding large quantities of protein in their diet. They believe that a larger quantity is always better. It is necessary to understand that overconsumption of protein will adversely affect our health as it gets stored along with fats. Along with meat, plant products like soy milk, beans, peas, lentils, whole grain, and nuts are also good sources of protein.
The above mentioned are some of the important nutrients in plant based food. It is necessary to understand that the concentration of some nutrients in plant products is comparatively lesser than animal products, therefore, people who are following a vegan diet must make sure to consume larger quantities to meet their requirements.