Choosing to stick to a meat, plant, or poultry-based diet requires the skills and research to effectively carry out such a plan. Today we’ll speak about five essential nutrients we believe vegetarians or people on a meatless diet should have daily. In the long run, any diet you skillfully seek to follow can be beneficial if the proper research is done and you make the effort to follow through.
The five essential nutrients which made our list for maximum health optimization is Iron, Vitamin C, B-Complex, Zinc, Iron & Calcium. Below is a quick reference to each supplement.
Iron
Food source: Kidney, lima, black and pinto beans, lentils, broccoli
Function: Aid in energy production; storage of oxygen
Symptoms of Deficiency: Weakness, fainting, swelling of the tongue, digestive problems
Vitamin C
Food source: Fresh vegetables and fruits such as broccoli, green and red peppers, collard greens, Brussels sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits.
Function: Antioxidant, collagen synthesis, cardiovascular & immune system; the ability to heal fast
Symptoms of Deficiency: Weakness, lassitude, swollen gums & nosebleeds.
Vitamin B-Complex (B1, B2, B3, B5, B6, B7, B9 and B12)
Food source: Orange, peanuts, wheat germ, beans, green leafy vegetables & yogurt or cheese for B12
Function: Energy production, healthy nervous system, good digestion and synergy
Symptoms of Deficiency: Mental problems, indigestion, chronic fatigue, chronic exhaustion and inability to sleep
Zinc
Food source: Nuts, legumes, miso, lima beans, pumpkin and sunflower seeds, wheat germ, whole grain yeast breads, whole grain cereals.
Function: Helps in improvement of brain function (including memory), aid in the synthesis of insulin. Essential in the healing of wounds.
Symptoms of Deficiency: Diarrhea, white spots on fingernails, poor immune system, rough skin
Calcium
Food source: Fortified soy milk, tofu (especially when processed with calcium sulfate), dark green leafy vegetables, blackstrap molasses, dried figs and prunes, pinto beans, fortified foods, supplements.
Function: It is the major building material for bones and teeth. Proper cell division and elongation, proper cell wall development and enzyme activity.
Symptoms of Deficiency: Tooth decay, insomnia, muscle pain & cramps, muscle twitching, easily fatigued.
In no way is this list complete. What we find is that most supplementation is interactive with each other. Our suggestion is to sit down with a good nutritionist and have them do a holistic overview of your dietary plans to better equip your body for daily normal functions.
As always, remember that a well balanced diet will always lead to a corrective and productive lifestyle.
