Must-Eat Foods That Contain Important Nutrients For Vegetarians

A common concern for anyone switching to a plant-based lifestyle is ensuring sufficient intake of the vital nutrients they used to get from animal proteins. This includes things like protein, iron, amino acids, and vitamin B12. Of course, if you limit yourself to a small range of plant-based options each day, this could very well be the case. Some vegetarians also rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium. However, with a little planning, a vegetarian diet can meet the daily nutrient requirements of people of all ages. Planning on going meatless? Vegetarian World Foods is a leading vegetarian food supplier in Singapore, and we’ve put together these tips to help maintain a well-balanced vegetarian diet that provides the nutrients you need to stay healthy and well.

Whole grains

As a group, whole-grain foods such as whole wheat breads, pastas, and brown rice, are high in other B vitamins, zinc and, of course, insoluble fibre which not only helps whisk cholesterol out of your system, but may also reduce risk of colon cancer and other digestive disorders. Some enriched whole-grain cereals are also fortified with hard-to-get vitamin B12, as well as iron, calcium and many other nutrients. 

Because different grains provide different vitamins, it is important to vary the types you eat. You may also try including ancient grains into your diet like farro and kamut.

Healthy fats

Healthy fats are vital for the proper functioning of organs, in maintaining skin and hair health, and helping the body absorb fat-soluble vitamins. Aside from being an excellent source of plant-based protein, nuts deliver fatty acids, fibre, antioxidants, and many disease-fighting properties. In addition, regular nut consumption has been shown to decrease the risk of certain chronic diseases, such as cardiovascular disease, obesity, diabetes and cancer. 

Avocados are another option that contain healthy fats and are one of the best foods for vegetarian diets. They are super versatile and taste delicious no matter how you eat them, be it topped on toast, or blended into a smoothie. Not only do they add flavour to any meal, but they are also incredibly nutrient-dense, supplying monounsaturated fats, vitamins and minerals such as folate, vitamins E and K, potassium, riboflavin, and copper.

Learn more: 4 Ways To Make Vegetarian Food Taste Even Better

Soy foods

Soya foods such as tofu, tempeh and soya milk belong to the meat alternative food group which provides protein, an essential nutrient that serves numerous functions. Plant sources of protein like lentils, are generally considered to be incomplete as they lack one essential amino acid. However, protein from soy foods contain all the essential amino acids needed to make body proteins. This is why soybeans and soy products are known as the complete plant protein. Many of the vegetarian or vegan plant-based products are produced from soya, and you get get them easily from many vegetarian suppliers

Current scientific evidence has also shown that consumption of soy foods has positive effects on blood lipids level. Soya intake appears to also have a small benefit on low density lipoprotein cholesterol and triglyceride levels, both of which may increase the risk of heart disease at high levels.

Converting to a vegetarian diet can provide your body with additional benefits to its overall health. If you’re looking to achieve a balanced plant-based diet, look no further than Vegetarian World Foods for your vegetarian grocery needs. They provide a wide variety of choices that add colours to your diet. Reach out to us to find out more about ordering vegetarian food online today!