Dietary Requirements for Vegetarians
October 22, 2009
Vegetarianism is the latest fad now. Most people are shunning harmful red meats and animal products in favor of the green vegetables. Even teenagers are being attracted to this relatively toxin free and healthy substitute and vegetarian food is now being served in restaurants all across the globe.
However, most parents are concerned about the nutritional value of vegetarian food and wonder if their teenaged children can benefit in their growing years if they depend solely on vegetables and fruits.
Calcium- However, almost all nutritional values can be provided to the body if the menu for a vegetarian diet can be planned carefully after taking all the essenial nutritive factors into consideration. Calcium, required by teenagers can be obtained from both milk and yoghurt. For people who are strict vegans, shunning even diary products, it is advisable to include dried figs, orange juice, soymilk and tofu in their daily diet in order to get the required amount of calcium.
Iron- Almost all growing children require iron in order to enrich their blood. Young girls who have started menstruating require even more iron in their daily diet. A variety of sea vegetables as also legumes and molasses can help by providing the necessary iron to the body. Broccoli as well as iron fortified cereals can also be taken in order to enhance theiron content of the body. Citrus fruits help to absorb the iron better and should be incorporated into the diet in adequate quantities.
Vitamins B12 and D- While other vitamins can be obtained from vegetables and fruits, vitamin B12 needs to be supplemented if you decide to go vegetarian. However, cereals fortified with both vitamin B2 and D are readily available. Drinking milk will also help you to take in the requisite vitamins. Sunlight is an excellent source of vitamin D and children do benefit from staying outdoors frequently.
Proteins- Beans, cereals as well as a variety of lentils and vegetables can provide protein to the body. Most of the protein obtained from vegetable and dairy sources are in fact a much healthier option than animal protein.
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