Vegetarian Complete Nutrition

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

  1. Peter Emery, Tom Sanders (2002). Molecular Basis of Human Nutrition. Taylor & Francis Ltd. p. 32. ISBN 978-0748407538.
  2. Brenda Davis, Vesanto Melina (2003). The New Becoming Vegetarian. Book Publishing Company. pp. 57–58. ISBN 978-1570671449.
  3. 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.