by Mrs Annamma Philippose Feedback

Vegetarianism

Vegetarians are those who do not consume meat, fish, and poultry. There are many reasons for being a vegetarian. Some of them are born in vegetarian families and naturally they become vegetarians.

Some took to vegetarianism due to health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics. Researches have proved that even a vegetarian diet can meet all known nutrient needs.

Vegetarians can depend on a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes for their nutrient needs.

Some of the major vegetarian categories include:
• Ovo-Vegetarian  - Eats eggs but no meat
• Lacto-Ovo Vegetarian - Eats dairy and egg products but no meat
• Lacto-Vegetarian - Eats dairy products but no eggs or meat
• Vegan - Eats only food from plant sources


Various nutrients which can be found in vegetarian food categories are given below.
Vitamin B12
o Dairy products
o Eggs
o Vitamin-fortified products, such as cereals, breads, and soy and rice drinks

Vitamin D
o Dairy products
o Calcium-fortified orange juice
o Vitamin-fortified products

Calcium
o Dairy products
o Dark green leafy vegetables
o Broccoli
o Chickpeas
o Calcium-fortified products, including orange juice, soy and rice drinks, and cereals
o Collard greens
o Turnip greens
o Tofu prepared with calcium

Protein
o Dairy products
o Eggs
o Tofu
o Beans
o Nuts
o Lentils
o Seeds
o Chickpeas
o Whole grain bread
o Greens
o Potatoes
o Corns

Iron
o Eggs
o Beans
o Dry fruits
o Whole grains
o Leafy green vegetables
o Iron-fortified cereals
o Bread
o Baked potatoes
o Mushrooms
o Cashews
o Spinach
o Chard
o Tofu
o Bulgur

Zinc
o Wheat germ
o Nuts
o Fortified cereal
o Legumes

Copyright warning:

ALL RIGHTS RESERVED. This website contains material protected under International Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this website may be reproduced or transmitted in any form without written permission from the author / publisher.

Recipes Menu:
Indian Breakfast Recipes | Indian Chutney Recipes | Indian Curry Powder Preparation | Indian Dal Recipes | Indian Egg Recipes | Indian Fish Recipes | Indian Meat Curry Recipes | Indian Payasam Recipes | Indian Pickle Recipes | Indian Raita Recipes | Indian Recipes Info | Indian Rice Recipes | Indian Roti Recipes | Indian Snacks Recipes | Indian Soft Drinks Recipes | Indian Soup Recipes | Onam Recipes | Spices of India | Vegetarian Recipes of Kerala | Recipes Home Page