If you choose to be a vegetarian, the first thing you should care about is to have the right diet plan that includes all necessary nutrients. The main concern here is iron. According to the regulations of the US National Institute of Health, the recommended dietary allowances of iron for adults is 8-27 mg per day, with pregnant and breastfeeding women tending to the higher end.
There are plenty non-meat options that contain the same amount of iron (or in some cases even more) than meat.
Here are top 14 of these vegetarian foods:
- Swiss chard.
- Bok choy.
- Baked potato.
- Sesame seed.
- Dark chocolate.
- Kidney beans.
More information here.
Omega-3 is very important for your body. It keeps your heart healthy and plays a key role in brain and eye function. Usually, it comes from food or supplements in one of three forms: alpha-linolenic acid (ALA) from foods like flaxseeds, walnuts, and tofu; eicospentaenoic acid (EPA) from salmon and trout and certain types of algae; and docosahexaenoic acid from fatty fish and certain algae.
Here are 7 excellent vegetarian sources of fatty acids, like the plant-based and fortified foods:
- Eggland’s Best eggs.
- Horizon reduced-fat milk with DHA.
- Pompeian OlivExtra Plus with Omega-3 DHA.
- Fortified Tomato & Basil Pasta Sauce.
More information about vegetarian foods this important element here.