5 Golden Nutrient Groups Vegetarians Shouldn't Miss

A vegetarian diet has long been considered one of the healthiest choices. We can take in a wide range of nutrients without fish or meat and still get enough vitamins and minerals for the body. Here are 5 golden nutrient groups vegetarians shouldn't miss.

1. Protein

As we know, protein is an essential nutrient for our bodies, with a huge impact on growth and keeping the body functioning. That's why any diet should provide enough protein, and vegetarians should take in 50-60g of protein a day.

Protein is an essential nutrient in every meal

Protein is found in many foods: beans such as soybeans, peas, red beans, mung beans and peanuts; seeds such as Job's tears and flaxseed; soy milk; and cereals.

2. Calcium

Every day we need 1000-1200mg of calcium. It's an essential nutrient, and vegetarians must get enough of it too. Our bones and joints need it to develop, and not getting enough calcium leads to unwanted consequences such as weak, brittle bones and osteoporosis.

As a vegetarian, choose calcium-rich foods such as soy milk, cereals, orange juice and dark green vegetables like broccoli, leafy greens, algae and seaweed. To absorb nutrients better, squeeze a little lime over your vegetables before eating.

3. Iron

Iron is an indispensable component of haemoglobin and helps the body's metabolism run quickly and efficiently. A lack of iron often leads to tiredness, headaches, pale skin, poor concentration and a weakened immune system.

Iron helps metabolism run quickly

Vegetarians should get iron from dark leafy greens such as spinach and broccoli; nuts and seeds such as cashews, almonds, lotus seeds and sesame; beans such as red beans, peas and lentils; and dried fruit such as raisins, dried apricots and prunes.

4. Zinc

Zinc is a nutrient vegetarians need in their diet. It plays a big role in the body's metabolism and has a strong influence on how the immune system works. When we lack zinc, we often feel tired, fall ill frequently, wounds take a long time to heal and a weakened immune system leaves us easily attacked by harmful viruses.

For a healthy body, get zinc from cereals, legumes such as beans and peas, and seeds such as sesame and peanuts.

5. Iodine

Iodine plays a very important role in the body as a component of thyroid hormones. It helps with metabolism and regulates the body's metabolic processes and vital functions. Every day, vegetarians need about 150mcg, equivalent to ¼ teaspoon of iodised salt.

Iodine-rich foods vegetarians should buy include iodised salt, seaweed, kelp, button mushrooms, potatoes and leafy greens.

If you love eating vegetarian, choose foods in as many colours as possible, because each colour contains different minerals and vitamins, most of which are good for your health. Enjoy your vegetarian meals!