The missing nutrients

A vegetarian diet is not just low on proteins, it may lack other nutrients too. Here’s how you can change that

Iron

Iron is required to make haemoglobin and its deficiency may lead to anaemia. Plus, our immune system is dependent on it for smooth functioning.

Get enough: Since most good sources of iron are non-vegetarian—chicken, eggs, sardines—it is hard for vegetarians to get adequate iron. The issue is compounded by the fact that the body does not absorb iron from plant foods as well as it does from meats. To get iron from plants, you need to consume a larger amount of vegetarian products. Sprouts, beans, seeds (sesame, sunflower and pumpkin), mushrooms, iron-fortified cereals and nuts (cashews, almonds, walnuts) are good sources.

To improve iron absorption, consume enough vitamin C alongside. Ideally, pair them together: Add lime juice to pomegranate juice, add orange along with seeds and nuts to your salad. Have more broccoli and potatoes (they contain both vitamin C and iron), suggests Tandon.

More at livemint.com

With Fresh vegetables becoming costlier and harder to find. You need to put in extra effort to make it a more complete diet.

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