Vegetarian Complete Nutrition
| A Wikibookian suggests that this book or chapter be merged into Cookbook:Vegetarian cuisine#Vegetarian nutrition. Please discuss whether or not this merge should happen on the discussion page. |
This book will outline the necessary nutritional elements and sources for a holistic and healthy vegetarian diet.
Contents
Vitamins - fat solubleEdit
AEdit
Good for vision, and is necessary for cell production.
DEdit
Can be bio-synthesized by exposure to sunlight. This vitamin aids the body in its use of calcium. Vitamin D also prevents rickets.
EEdit
Vitamin E is an antioxidant that assists the antioxidant effects of Vitamin C.
KEdit
This vitamin is produced by intestinal flora.
Vitamins - water solubleEdit
B1Edit
B2Edit
B3Edit
B4Edit
B5Edit
B6Edit
B7Edit
B9Edit
B12Edit
CEdit
Vitamin C is an antioxidant that bolsters the antioxidant effects of Vitamin E.
Amino AcidsEdit
IsoleucineEdit
LeucineEdit
LysineEdit
MethionineEdit
PhenylalanineEdit
ThreonineEdit
TryptophanEdit
ValineEdit
ProteinEdit
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]
FatsEdit
MonounsaturatedEdit
Found in various pulses, and beans
PolyunsaturatedEdit
Essential Fatty AcidsEdit
ω-3Edit
ω-6Edit
Heading textEdit
MineralsEdit
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
ReferencesEdit
- ↑ 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.
