Vegetarian Complete Nutrition
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This book will outline the necessary nutritional elements and sources for a holistic and healthy vegetarian diet.
Vitamins - fat soluble edit
A edit
Good for vision, and is necessary for cell production.
D edit
Can be bio-synthesized by exposure to sunlight. This vitamin aids the body in its use of calcium. Vitamin D also prevents rickets.
E edit
Vitamin E is an antioxidant that assists the antioxidant effects of Vitamin C.
K edit
This vitamin is produced by intestinal flora.
Vitamins - water soluble edit
B1 edit
B2 edit
B3 edit
B4 edit
B5 edit
B6 edit
B7 edit
B9 edit
B12 edit
C edit
Vitamin C is an antioxidant that bolsters the antioxidant effects of Vitamin E.
Amino Acids edit
Isoleucine edit
Leucine edit
Lysine edit
Methionine edit
Phenylalanine edit
Threonine edit
Tryptophan edit
Valine edit
Protein edit
Protein intake in vegetarian diets is only slightly lower than in meat diets and can meet daily requirements for any person, including athletes and bodybuilders.[1] Studies at Harvard University as well as other studies conducted in the United States, United Kingdom, Canada, Australia, New Zealand and various European countries, confirmed vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed.[2] Proteins are composed of amino acids, and a common concern with protein acquired from vegetable sources is an adequate intake of the essential amino acids, which cannot be synthesised by the human body. While dairy and egg products provide complete sources for lacto-ovo vegetarians, the only vegetable sources with significant amounts of all eight types of essential amino acids are lupin, soy, chia seed, amaranth, buckwheat, and quinoa. However, the essential amino acids can also be obtained by eating a variety of complementary plant sources that, in combination, provide all eight essential amino acids (e.g. brown rice and beans, or hummus and whole wheat pita, though protein combining in the same meal is not necessary). A 1994 study found a varied intake of such sources can be adequate.[3]
Fats edit
Monounsaturated edit
Found in various pulses, and beans
Polyunsaturated edit
Essential Fatty Acids edit
ω-3 edit
ω-6 edit
Minerals edit
Calcium (Ca) edit
Present in Bones and teeth and strengthen them, plays key roles in cell signaling, blood clotting, muscle contraction and nerve function.
Chloride (Cl−) edit
Chromium] (Cr) edit
Cobalt (Co) edit
Copper (Cu) edit
Iodine (I) edit
Iron (Fe) edit
Magnesium (Mg) edit
Manganese (Mn) edit
Molybdenum (Mo) edit
Nickel (Ni) edit
Phosphorus (P) edit
Potassium (K) edit
Selenium (Se) edit
Sodium (Na) edit
Sulfur (S) edit
Zinc (Zn) edit
References edit
- ↑ Peter Emery, Tom Sanders (2002). Molecular Basis of Human Nutrition. Taylor & Francis Ltd. p. 32. ISBN 978-0748407538.
- ↑ Brenda Davis, Vesanto Melina (2003). The New Becoming Vegetarian. Book Publishing Company. pp. 57–58. ISBN 978-1570671449.
- ↑ VR Young and PL Pellett (1994). "Plant proteins in relation to human protein and amino acid nutrition". Am. J. Clinical Nutrition. 59 (59): 1203S–1212S. PMID 8172124.