This book will outline the necessary nutritional elements and sources for a holistic and healthy vegetarian diet.

Vitamins - fat soluble

A

Good for vision, and is necessary for cell production.

D

Can be bio-synthesized by exposure to sunlight. This vitamin aids the body in its use of calcium. Vitamin D also prevents rickets.

E

Vitamin E is an antioxidant that assists the antioxidant effects of Vitamin C.

K

This vitamin is produced by intestinal flora.

Vitamins - water soluble

B1

B2

B3

B4

B5

B6

B7

B9

B12

C

Vitamin C is an antioxidant that bolsters the antioxidant effects of Vitamin E.

Amino Acids

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

Valine

Protein

Protein intake in vegetarian diets is only slightly lower than in meat diets and can meet daily requirements for any person, including athletes and bodybuilders.[1] Studies at Harvard University as well as other studies conducted in the United States, United Kingdom, Canada, Australia, New Zealand and various European countries, confirmed vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed.[2] Proteins are composed of amino acids, and a common concern with protein acquired from vegetable sources is an adequate intake of the essential amino acids, which cannot be synthesised by the human body. While dairy and egg products provide complete sources for lacto-ovo vegetarians, the only vegetable sources with significant amounts of all eight types of essential amino acids are lupin, soy, chia seed, amaranth, buckwheat, and quinoa. However, the essential amino acids can also be obtained by eating a variety of complementary plant sources that, in combination, provide all eight essential amino acids (e.g. brown rice and beans, or hummus and whole wheat pita, though protein combining in the same meal is not necessary). A 1994 study found a varied intake of such sources can be adequate.[3]

Fats

Monounsaturated

Found in various pulses, and beans

Polyunsaturated

Essential Fatty Acids

ω-3

ω-6

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Minerals

Calcium (Ca)

Present in Bones and teeth and strengthen them, plays key roles in cell signaling, blood clotting, muscle contraction and nerve function.

Chloride (Cl−)

Chromium] (Cr)

Cobalt (Co)

Copper (Cu)

Iodine (I)

Iron (Fe)

Magnesium (Mg)

Manganese (Mn)

Molybdenum (Mo)

Nickel (Ni)

Phosphorus (P)

Potassium (K)

Selenium (Se)

Sodium (Na)

Sulfur (S)

Zinc (Zn)

References

  1. ↑ Peter Emery, Tom Sanders (2002). Molecular Basis of Human Nutrition. Taylor & Francis Ltd. p. 32. ISBN 978-0748407538.
  2. ↑ Brenda Davis, Vesanto Melina (2003). The New Becoming Vegetarian. Book Publishing Company. pp. 57–58. ISBN 978-1570671449.
  3. ↑ VR Young and PL Pellett (1994). "Plant proteins in relation to human protein and amino acid nutrition". Am. J. Clinical Nutrition 59 (59): 1203S–1212S. PMID 8172124.
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