Do you have any idea there are a few fundamental minerals that the human body needs for legitimate working???😮 These minerals are expected in differing sums, and their day to day prerequisites rely upon a few factors like age, orientation, and generally speaking well being status.
A vegetarian diet 🌿 can provide a wide range of health benefits, including lower risk of heart disease, stroke, and certain types of cancer. However, it is important to ensure that your diet contains all the essential nutrients, including minerals, that your body needs for optimal health. Here, we will discuss essential minerals for a healthy vegetarian diet, daily requirements, and plant-based sources.
Ø Calcium: Calcium
is essential for strong bones and teeth, as well as for proper muscle and nerve
function.
Good plant-based sources of calcium
include fortified plant milks, tofu, kale, bok choy, broccoli, and almonds.
The
daily recommended intake of calcium for adults is 1000-1300
mg per day.
Ø Iron: Iron
is essential for healthy red blood cells and preventing anemia.
Plant-based
sources of iron include beans, lentils, tofu, tempeh, spinach, and quinoa.
Consuming vitamin C-rich foods along with iron-rich foods can help improve iron
absorption.
The
daily recommended intake of iron for adults is 8-18
mg per day.
Ø Magnesium: Magnesium is essential for healthy bone and muscle
function, as well as for energy production and nerve function.
Good
plant-based sources of magnesium include whole grains, leafy greens, nuts and
seeds, legumes, and avocado.
The
daily recommended intake of magnesium for adults is 310-420
mg per day.
Ø Potassium: Potassium is essential for maintaining healthy
blood pressure and fluid balance in the body.
Plant-based
sources of potassium include bananas, sweet potatoes, white potatoes, spinach,
acorn squash, and beans.
The
daily recommended intake of potassium for adults is around 2500-3000
mg per day.
Ø Sodium: Sodium
is essential for maintaining fluid balance in the body, but excessive intake
can lead to high blood pressure. It is recommended to consume sodium in
moderation, preferably from natural sources rather than processed foods.
Plant-based
sources of sodium include celery, beets, carrots, and many fruits and
vegetables.
The
daily recommended intake of sodium for adults is around 2300
mg per day.
Ø Zinc: Zinc
is essential for immune function, wound healing, and growth and development.
Good
plant-based sources of zinc include legumes, nuts and seeds, tofu, wheat germ,
and fortified breakfast cereals.
The
daily recommended intake of zinc for adults is 8-11
mg per day.
Ø Selenium: Selenium is essential for thyroid health and immune
function.
Good
plant-based sources of selenium include Brazil nuts, tofu, brown rice, and
sunflower seeds.
The
daily recommended intake of selenium for adults is around 55
mcg per day.
In conclusion, a vegetarian diet can provide all the essential minerals that the body needs for optimal health, as long as it is balanced and includes a variety of nutrient-rich plant-based foods.
We might be thinking “how to include all these in daily meal???” 😕 No worries…Soon will have “Delicious Balanced Diet Menu” (breakfast, lunch, dinner and snacks) 😀 and that also day wise and geographical region wise... 😍 So stay connected...✌
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