Is vegetarian foods are enough to get essential protein and vitamins?

The term ‘vegetarian’ means person abstaining from consuming animal products, including land and sea animals both. Keeping animal welfare in mind, being vegetarian is good for human health. Slaughtering animals for our self- nutritional need is not good and it may lead to various heart disease, cancer, obesity, diabetes and hypertension. Firstly, we should be properly sure that we could get all the necessary nutrients from the vegetarian diet. To meet your nutritional needs; you must have a well- planned vegetarian diet. Vegetarian diet is naturally low in saturated fat, high in fiber and help to prevent from cancer, heart disease. The people having vegetarian diet have lower body weight as compared to non- vegan. 1. Plants food does not contain cholesterol whereas animal products contain high amount of cholesterol and saturated fat as well. A vegetarian diet can even help to heel the damage done through animal products. 57Percent of the risk of having heart disease can be reduced by taking vegetarian diet. 2. A healthy vegan who intakes a lot of fruit, vegetable and whole grains get plenty of proteins. Our body needs 50 gram of protein every day. Most protein – rich foods are pulses, nuts and seeds. Most of the vegan diets provide the ideal amount of protein says World Health Organization. 3. To make sure that you are getting enough vitamin B12, iron and Omega 3, a healthy vegan should eat plenty of cereals. One should take vitamins, food and oils (olive oil or flaxseed oil), since they are rich in fatty acids. 4. For the fulfillment of calcium in your body, you need to take enough dark green leafy vegetables. Calcium is very important for strong and healthy bones. The other sources of calcium are broccoli, beans, turnip, mustard greens and orange juice. 5. Iron is found generally in kidney beans, green leafy vegetables, almonds, whole grains, pumpkin, peach, millet, dry fruits and many more food products. You can intake iron using ironware when cooking foods. 6. Most of the high multivitamins plant food contain suggested amount of iodine which our needs. Iodine one of the essential nutrients used by thyroid to maintain metabolism. Broccoli, cabbage, cauliflower and flax seeds are highly rich in iodine. 7. Some of the vegan diets contain not only vitamins and minerals but also fiber and natural occurring substances that protect you from various diseases. These include fresh fruits, vegetables and legumes.