A vegetarian is a person who does not eat meat including beef, chicken, pork or fish, especially for moral, religious, health, or personal reasons.<\/p>\n\n\n\n
There are several types of \u201cvegetarians\u201d including flexitarians, who occasionally eat meat, and pesci-vegetarians who will eat fish. Then there are certain \u201cvegetarian\u201d types who do\/don\u2019t eat dairy or who do\/don\u2019t eat eggs. Vegans do not eat animal products or animal-derived ingredients, and some will not wear animal products such as leather, wool or silk.<\/p>\n\n\n\n
Are vegetarian diets healthy\nenough?<\/strong><\/h2>\n\n\n\nWith a little planning vegetarian diets can be healthy as long as they are rich in fruits, vegetables<\/a><\/span><\/strong>, whole grains, legumes, nuts, seeds and calcium-rich foods. Some vegetarians depend too heavily on processed foods, which can be high in calories, sugar and fat. But vegetarians who do meet their nutritional needs can enjoy many benefits including a lower risk of heart<\/span> disease<\/a>, blood sugar issues<\/a><\/span>, and other chronic conditions. Some vegetarians claim their diet gives them more energy<\/a><\/span> and helps them lose weight<\/span><\/a>.<\/p>\n\n\n\nWhat are some options\nfor vegetarian protein?<\/strong><\/h2>\n\n\n\nNeeded for muscle growth, protein<\/a><\/span><\/strong> is a must. Fortunately, there are many tasty, non-meat options such as:<\/p>\n\n\n\n\n- Peanut butter<\/li>\n\n\n\n
- Almond butter<\/li>\n\n\n\n
- Soy yogurt<\/li>\n\n\n\n
- Hummus<\/li>\n\n\n\n
- Edamame<\/li>\n\n\n\n
- Lentils<\/li>\n\n\n\n
- Chickpeas<\/li>\n\n\n\n
- Green peas<\/li>\n\n\n\n
- Meat substitutes like veggie burgers <\/li>\n\n\n\n
- Quinoa<\/li>\n\n\n\n
- Oatmeal<\/li>\n\n\n\n
- Wild rice<\/li>\n<\/ul>\n\n\n\n
What nutrients do I\nneed to stay healthy as a vegetarian?<\/strong><\/h2>\n\n\n\nSince certain foods are removed from their diet, vegetarians need to make sure they get enough important vitamins<\/a><\/span><\/strong> and minerals<\/a><\/span><\/strong> including the following. <\/p>\n\n\n\nVitamin B-12<\/a><\/span><\/strong> is important for red blood cells and the nervous system<\/a><\/span><\/strong>. Since it is mainly found only in animal products, vegans will need to work extra hard to obtain it, usually through supplementation. Vegetarians can obtain B-12 from milk and eggs. <\/p>\n\n\n\nIron<\/a><\/span><\/strong> is needed for healthy red blood cells and is found in dark green leafy vegetables (spinach), dried fruits, beans, lentils, whole-grain products, and fortified breakfast cereals. Plant-based iron is not as easily absorbed as in meat, but adding Vitamin C<\/a><\/span><\/strong> can help absorption, so include citrus fruits, strawberries, peppers and tomatoes to your diet. <\/p>\n\n\n\n![\"\"](\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/12\/vitamins-minerals-CTA-1-1024x536.jpg\")
<\/a><\/figure><\/div>\n\n\nZinc<\/a><\/span><\/strong>, like iron, is also not as easily absorbed from plants, yet it\u2019s essential for your immune system, metabolism and healing. Find it in whole grains, wheat germ, fortified breakfast cereals, dairy products, nuts and seeds.<\/p>\n\n\n\nCalcium<\/a><\/span><\/strong> builds strong bones and teeth. While milk, cheese and traditional yogurt are highest in calcium, dark green vegetables including collard greens, kale and broccoli are also a good source. Keep in mind, however, the amount your body can absorb from vegetable sources varies. You can also try calcium-fortified juices, cereals and soy milk. <\/p>\n\n\n\nVitamin D<\/a><\/span><\/strong> goes hand-in-hand with calcium for bone health<\/a><\/span><\/strong>. While your body makes Vitamin D from sunshine<\/a>, that\u2019s hard to do if you use a lot of sunscreen or live in northern climates. You can get Vitamin D<\/a> from egg yolks, or fortified dairy and juice. If you don\u2019t eat enough fortified foods and have limited sun exposure, you may need to supplement.<\/p>\n\n\n\nIodine<\/strong> is\ninvolved in thyroid hormones, which keep your body\u2019s metabolism in sync.\nFortunately, just about \u00bc teaspoon of iodized salt daily provides a significant\namount of iodine. Other sources include sweet potatoes, soybeans and leafy\nvegetables. <\/p>\n\n\n\nSome vegetarians and vegans choose to supplement their diet with Spirulina<\/a><\/span><\/strong> because it contains almost all the vitamins you need plus protein. Lots of people consider it a superfood due to its excellent nutritional content, antioxidants<\/a><\/span><\/strong> and various health benefits. It contains B12<\/a><\/span><\/strong>, iron, protein, and more making it an all-around multivitamin<\/a><\/span><\/strong> from nature.<\/p>\n\n\n\nThere are many good reasons to eating a vegetarian diet, but\nit starts with making smart food choices and\/or supplementing with the right\nnutrients. Make sure you\u2019re giving your body what it needs to stay in tip-top\nshape. Here\u2019s to a healthy vegetarian lifestyle! <\/p>\n","protected":false},"excerpt":{"rendered":"
You probably have a friend or family member who\u2019s a vegetarian. They\u2019re among millions of other Americans who have ditched animal products. Nearly every restaurant and grocery store now offer vegetarian and\/or vegan options, and the number of social media communities has exploded over the last few years. If you\u2019re considering a plant-based diet here\u2019s […]<\/p>\n","protected":false},"author":2,"featured_media":2771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-2760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=2760"}],"version-history":[{"count":27,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760\/revisions"}],"predecessor-version":[{"id":9640,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760\/revisions\/9640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/2771"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=2760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=2760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=2760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
What are some options\nfor vegetarian protein?<\/strong><\/h2>\n\n\n\nNeeded for muscle growth, protein<\/a><\/span><\/strong> is a must. Fortunately, there are many tasty, non-meat options such as:<\/p>\n\n\n\n\n- Peanut butter<\/li>\n\n\n\n
- Almond butter<\/li>\n\n\n\n
- Soy yogurt<\/li>\n\n\n\n
- Hummus<\/li>\n\n\n\n
- Edamame<\/li>\n\n\n\n
- Lentils<\/li>\n\n\n\n
- Chickpeas<\/li>\n\n\n\n
- Green peas<\/li>\n\n\n\n
- Meat substitutes like veggie burgers <\/li>\n\n\n\n
- Quinoa<\/li>\n\n\n\n
- Oatmeal<\/li>\n\n\n\n
- Wild rice<\/li>\n<\/ul>\n\n\n\n
What nutrients do I\nneed to stay healthy as a vegetarian?<\/strong><\/h2>\n\n\n\nSince certain foods are removed from their diet, vegetarians need to make sure they get enough important vitamins<\/a><\/span><\/strong> and minerals<\/a><\/span><\/strong> including the following. <\/p>\n\n\n\nVitamin B-12<\/a><\/span><\/strong> is important for red blood cells and the nervous system<\/a><\/span><\/strong>. Since it is mainly found only in animal products, vegans will need to work extra hard to obtain it, usually through supplementation. Vegetarians can obtain B-12 from milk and eggs. <\/p>\n\n\n\nIron<\/a><\/span><\/strong> is needed for healthy red blood cells and is found in dark green leafy vegetables (spinach), dried fruits, beans, lentils, whole-grain products, and fortified breakfast cereals. Plant-based iron is not as easily absorbed as in meat, but adding Vitamin C<\/a><\/span><\/strong> can help absorption, so include citrus fruits, strawberries, peppers and tomatoes to your diet. <\/p>\n\n\n\n<\/a><\/figure><\/div>\n\n\nZinc<\/a><\/span><\/strong>, like iron, is also not as easily absorbed from plants, yet it\u2019s essential for your immune system, metabolism and healing. Find it in whole grains, wheat germ, fortified breakfast cereals, dairy products, nuts and seeds.<\/p>\n\n\n\nCalcium<\/a><\/span><\/strong> builds strong bones and teeth. While milk, cheese and traditional yogurt are highest in calcium, dark green vegetables including collard greens, kale and broccoli are also a good source. Keep in mind, however, the amount your body can absorb from vegetable sources varies. You can also try calcium-fortified juices, cereals and soy milk. <\/p>\n\n\n\nVitamin D<\/a><\/span><\/strong> goes hand-in-hand with calcium for bone health<\/a><\/span><\/strong>. While your body makes Vitamin D from sunshine<\/a>, that\u2019s hard to do if you use a lot of sunscreen or live in northern climates. You can get Vitamin D<\/a> from egg yolks, or fortified dairy and juice. If you don\u2019t eat enough fortified foods and have limited sun exposure, you may need to supplement.<\/p>\n\n\n\nIodine<\/strong> is\ninvolved in thyroid hormones, which keep your body\u2019s metabolism in sync.\nFortunately, just about \u00bc teaspoon of iodized salt daily provides a significant\namount of iodine. Other sources include sweet potatoes, soybeans and leafy\nvegetables. <\/p>\n\n\n\nSome vegetarians and vegans choose to supplement their diet with Spirulina<\/a><\/span><\/strong> because it contains almost all the vitamins you need plus protein. Lots of people consider it a superfood due to its excellent nutritional content, antioxidants<\/a><\/span><\/strong> and various health benefits. It contains B12<\/a><\/span><\/strong>, iron, protein, and more making it an all-around multivitamin<\/a><\/span><\/strong> from nature.<\/p>\n\n\n\nThere are many good reasons to eating a vegetarian diet, but\nit starts with making smart food choices and\/or supplementing with the right\nnutrients. Make sure you\u2019re giving your body what it needs to stay in tip-top\nshape. Here\u2019s to a healthy vegetarian lifestyle! <\/p>\n","protected":false},"excerpt":{"rendered":"
You probably have a friend or family member who\u2019s a vegetarian. They\u2019re among millions of other Americans who have ditched animal products. Nearly every restaurant and grocery store now offer vegetarian and\/or vegan options, and the number of social media communities has exploded over the last few years. If you\u2019re considering a plant-based diet here\u2019s […]<\/p>\n","protected":false},"author":2,"featured_media":2771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-2760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=2760"}],"version-history":[{"count":27,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760\/revisions"}],"predecessor-version":[{"id":9640,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760\/revisions\/9640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/2771"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=2760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=2760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=2760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- \n
- Peanut butter<\/li>\n\n\n\n
- Almond butter<\/li>\n\n\n\n
- Soy yogurt<\/li>\n\n\n\n
- Hummus<\/li>\n\n\n\n
- Edamame<\/li>\n\n\n\n
- Lentils<\/li>\n\n\n\n
- Chickpeas<\/li>\n\n\n\n
- Green peas<\/li>\n\n\n\n
- Meat substitutes like veggie burgers <\/li>\n\n\n\n
- Quinoa<\/li>\n\n\n\n
- Oatmeal<\/li>\n\n\n\n
- Wild rice<\/li>\n<\/ul>\n\n\n\n
What nutrients do I\nneed to stay healthy as a vegetarian?<\/strong><\/h2>\n\n\n\n
Since certain foods are removed from their diet, vegetarians need to make sure they get enough important vitamins<\/a><\/span><\/strong> and minerals<\/a><\/span><\/strong> including the following. <\/p>\n\n\n\n
Vitamin B-12<\/a><\/span><\/strong> is important for red blood cells and the nervous system<\/a><\/span><\/strong>. Since it is mainly found only in animal products, vegans will need to work extra hard to obtain it, usually through supplementation. Vegetarians can obtain B-12 from milk and eggs. <\/p>\n\n\n\n
Iron<\/a><\/span><\/strong> is needed for healthy red blood cells and is found in dark green leafy vegetables (spinach), dried fruits, beans, lentils, whole-grain products, and fortified breakfast cereals. Plant-based iron is not as easily absorbed as in meat, but adding Vitamin C<\/a><\/span><\/strong> can help absorption, so include citrus fruits, strawberries, peppers and tomatoes to your diet. <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nZinc<\/a><\/span><\/strong>, like iron, is also not as easily absorbed from plants, yet it\u2019s essential for your immune system, metabolism and healing. Find it in whole grains, wheat germ, fortified breakfast cereals, dairy products, nuts and seeds.<\/p>\n\n\n\n
Calcium<\/a><\/span><\/strong> builds strong bones and teeth. While milk, cheese and traditional yogurt are highest in calcium, dark green vegetables including collard greens, kale and broccoli are also a good source. Keep in mind, however, the amount your body can absorb from vegetable sources varies. You can also try calcium-fortified juices, cereals and soy milk. <\/p>\n\n\n\n
Vitamin D<\/a><\/span><\/strong> goes hand-in-hand with calcium for bone health<\/a><\/span><\/strong>. While your body makes Vitamin D from sunshine<\/a>, that\u2019s hard to do if you use a lot of sunscreen or live in northern climates. You can get Vitamin D<\/a> from egg yolks, or fortified dairy and juice. If you don\u2019t eat enough fortified foods and have limited sun exposure, you may need to supplement.<\/p>\n\n\n\n
Iodine<\/strong> is\ninvolved in thyroid hormones, which keep your body\u2019s metabolism in sync.\nFortunately, just about \u00bc teaspoon of iodized salt daily provides a significant\namount of iodine. Other sources include sweet potatoes, soybeans and leafy\nvegetables. <\/p>\n\n\n\n
Some vegetarians and vegans choose to supplement their diet with Spirulina<\/a><\/span><\/strong> because it contains almost all the vitamins you need plus protein. Lots of people consider it a superfood due to its excellent nutritional content, antioxidants<\/a><\/span><\/strong> and various health benefits. It contains B12<\/a><\/span><\/strong>, iron, protein, and more making it an all-around multivitamin<\/a><\/span><\/strong> from nature.<\/p>\n\n\n\n
There are many good reasons to eating a vegetarian diet, but\nit starts with making smart food choices and\/or supplementing with the right\nnutrients. Make sure you\u2019re giving your body what it needs to stay in tip-top\nshape. Here\u2019s to a healthy vegetarian lifestyle! <\/p>\n","protected":false},"excerpt":{"rendered":"
You probably have a friend or family member who\u2019s a vegetarian. They\u2019re among millions of other Americans who have ditched animal products. Nearly every restaurant and grocery store now offer vegetarian and\/or vegan options, and the number of social media communities has exploded over the last few years. If you\u2019re considering a plant-based diet here\u2019s […]<\/p>\n","protected":false},"author":2,"featured_media":2771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-2760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=2760"}],"version-history":[{"count":27,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760\/revisions"}],"predecessor-version":[{"id":9640,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/2760\/revisions\/9640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/2771"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=2760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=2760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=2760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}