8 essential foods for every vegetarian - By: Andrew Raw

Vegetarian have a hard time replacing meat and fish in their menu. Meat contains lots of iron and zinc, essential fats and vitamin B. But there are still some simple vegetarian solutions that can provide you all those nutrients.

1)Tofu is a real source of protein, zinc and iron. A half a cup of tofu can provide you with more than 100 mg of calcium, but it also gives us 30% of the daily vitamin D that facilitate the absorption of calcium in the body. Also soy milk contains lots of vitamin D. Tip: Tofu is an effective substitute for poultry and fish and can be used with confidence in any recipe.

2)Lentils like beans, are part of the legumes family is an excellent source of protein and soluble fiber. But lentil has one advantage over beans: it contains twice as much iron and is very rich in vitamin B. For new vegetarians, lentils are perfect for alleviating the sudden shift to vegetables. Tip: Lentil soup is just the beginning. Add lentils to the vegetable stew or vegetable sauce. Mix it with red onions, cook it with carrots. Experiment with as many combinations! For example, red lentils boil very quickly and can be crushed to make a puree.

3)Beans. One cup a day can give you one third of the daily requirements of iron, protein and fiber. Also these dietary fibers help you lower your cholesterol level. Also, a cup of beans provides a significant amount of potassium, zinc, B vitamins and calcium. It is important to rinse canned beans very well. Tip: mix beans with vegetables and wheat pasta, added in soups with various combinations of vegetables, and to preserve their flavor preserve them separately.

4)Walnuts and hazelnuts are a source of protein, zinc and vitamin E. Just a cup half full of almonds will give your 175 mg of calcium. Recent studies have shown that nuts and peanuts do not make us put on weight, although they have a lot of calories. But furthermore peanuts help American women lose weight. Tip: add them in various salads, garnish soups; grind them in muffins and pies.

5)Cereals provide us with the necessary B12 vitamin, iron, calcium and insoluble fiber (that reduces risk of colon cancer and other digestive disorders). Remember that if you do not eat eggs and dairy products you should take a supplement of B12 vitamin. Tip: You have to combine different grains because they give different nutrients.

6)Green vegetables such as spinach, broccoli, and lettuce have a high iron content (especially spinach), vitamin A and calcium (in a very difficult form to absorb). There are also sources of antioxidants that help fight cancer. Tip: cooking and sprinkling them with lemon juice and vinegar is easy to absorb calcium in the body. Always combine iron-rich foods with those rich in vitamin C, because it helps iron absorption. Mix them in salads with red and yellow peppers, tomatoes, carrots, mandarins and oranges and if you prefer cooked green vegetables stew them in olive oil and add pepper, garlic and onion.

7)Shellfish are rich in minerals (iron, magnesium, calcium, iodine, chromium) and vitamin A, C, E and many of the complex B-s. Tip: Add them to sandwiches and salads, cooking them with other vegetables or use them in soups.

Dried fruits contain lots of iron. You can mix them up with nuts and you will get all the daily necessary vitamins and minerals. Tip: sprinkle them in salads, mix them into mashed potato, or combine them with peanuts, nuts and seeds, chopped finely they can be assorted with pudding, pie, cake and cereal.

About the Author

This is just a sample day of the South Beach Diet. If you want to get more rapid weight loss tips visit ShedYourWeight.com There you can find out how you can lose 10 pounds in 2 weeks.

Article Directory Source: http://www.articlerich.com/profile/Andrew-Raw/63070

Additional Articles From - Home | Food & beverage | Cooking