Which vegetables are vital to a vegetarian diet?

Question

Also, please let me know why.

Thanks in advance! :)

Answer 1

Soybean (used to make tofu). It is the only plant material that contains all essential amino acids. Other fruits and veggies are also important - from leafy greens to red peppers, it's important to eat a colorful variety.

Amino acids are important protein components and the body is able to make some, but not all. Those that cannot be made by the body must be consumed either by eating meat (all essential amino acids in one place) or by eating different proteins that can be combined to provide all essential amino acids (like rice and beans, peanut butter and whole wheat bread, tofu, etc).

Answer 2

While you'd be much better off getting ahold of Vegetarian Times Magazine's "Vegetarian Beginner's Guide", which costs about $13, I can give you a good "in general" answer.

Eat as wide a variety of fruits, vegetables, legumes, nuts, and whole grains as possible. Avoid fake meat unless you're at a barbecue or something similar, and the host couldn't think of anything else to cook for you.

Try to eat fruits and vegetables with bright, bold colors - red, yellow, orange, green, purple, blue, black, and yes, even white. The brighter, darker, or richer the color, the better it is and more nutrients it has. Check out 5 a Day the Color Way for more info.

As far as grains go, opt for whole grains whenever possible, like whole wheat, brown rice, wild rice, quinoa, barley, and amaranth.

Replace meat with nuts like pecans, Brazil nuts, almonds, and sunflower seeds, legumes like soy beans (you can even get them roasted like peanuts), peanuts, lentils, kidney beans, black eyed peas, purple hull peas, chickpeas (garbanzos), and field peas.

Whenever buying wheat bread, always check the ingredients to make sure the first ingredient is Whole Wheat flour, not just Wheat Flour. Whole wheat is much better for you.

Also, check out the website for the new Food Pyramid, they have a section for vegetarians.

Answer 3

As all of us know, a vegetarian is someone living on a diet of grains, pulses, nuts, seeds, vegetables and fruits with the use of dairy products.

So what are the essential vegetables & nutrients that are vital for a vegetarian?
1. Iron
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to better absorb the iron.

2. Calcium
Milk and yogurt are tops if you're eating dairy products; otherwise, tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are excellent choices.

3. Vitamin D
Cow's milk and sunshine are tops on the list for this vitamin, which you need to get calcium into your bones. Vegans can try fortified soy milk and fortified breakfast cereals

4. Protein
Some people believe that vegetarians must combine incomplete plant proteins in one meal - like red beans and rice - to make the type of complete proteins found in meat.

5. Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin.

6. Zinc
If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.

However if you require more recipes of vegetarian meals, you may wish to purchase this book at http://www.amazon.com/Essential-Vegetarian-Cookbook-Guide-Earth/dp/051788268X

Answer 4

If you are asking about maintaining proper nutrition-please do some research somewhere a little more informative before you change something as important as you diet. This isn't a good forum for finding out all you need to know about something so important.

Answer 5

Truly all vegetables are good but I would have to say squah, carrots, and bannans. Bannans are good for digestion, because of its potassium.

Answer 6

You should eat all vegetables if you are a vegetarian.

Answer 7

Carrots, brocolli.. Many, just make up your mind and just try out any vegetable out there!

Answer 8

soy and potato, they offer energy and proteins to the body

Answer 9

check out this website :
http://www.vegansociety.com/html/food/nutrition/e_fatty_acids.php

Answer 10

all possible ! and in variety of colors ..