Tips for Vegetarians: The Importance of Nutrients

Vegetarians often face some challenges such as providing their bodies with enough protein from plant sources. It is known that foods rich in plant-based protein include quinoa, seitan, soy, tempeh, nuts, and protein can also be obtained by combining legumes and grains. Additionally, vegetarians often have deficiencies in vitamin B12 and certain minerals like iron, calcium, and zinc, since these nutrients are predominantly found in animal products, or because excessive fiber consumption causes the phytic acid in whole grains to inhibit the absorption of these minerals. Vitamin B12 can be found in algae, specifically in Chlorella and Spirulina. Moreover, although iron can be found in legumes and nuts, the iron from meat is absorbed better, so it is necessary to include foods rich in vitamin C to ensure optimal iron absorption; iron can be found in algae, sunflower seeds, sesame seeds, legumes, and spinach among others. Zinc is present in wheat germ, whole grains, nuts like cashews, pumpkin seeds, and legumes, while calcium-rich foods include sesame, hijiki seaweed, almonds, and certain vegetables. Cooking Recipes Take note of these recommended recipes for vegetarians, which provide the necessary protein nutrients. (We recommend clicking on the title of the note to see more details) Spinach and Ricotta Cheese Lasagna This delicious lasagna recipe with spinach and ricotta cheese is perfect for a vegetarian audience. Stuffed Zucchini with Ricotta Cheese A fantastic vegetarian dish of zucchini stuffed with ricotta cheese, basil, and pine nuts. Buckwheat Pancakes Delicious vegetarian breakfast. Falafel Falafel is a typical Middle Eastern chickpea dish. It is very nutritious and filling. Provencal Tomatoes These baked tomatoes are typical of Provence and taste delicious. Stuffed Artichokes A tasty way to eat artichokes. These are stuffed with a mixture of cheeses, lemon, and breadcrumbs. Portobello Sandwich This delicious vegetarian sandwich features grilled portobello and vegetables inside ciabatta bread. Eggplant in Garlic Vinaigrette This appetizer will delight you if you love eggplant. It is very easy to make, and the garlic vinaigrette gives it a delicious flavor.