We need different kinds of nutrients and minerals daily to be able to live and function in a right way. However, our way of living and our beliefs regarding diets may limit the daily intake of certain necessary nutrients. Therefore, it is important to learn about the nutrients we must have daily. Because, if the diets we are following do not have high levels of these nutrients, we will need then to have them in supplements.
1- Iron is the basic component in the construction of hemoglobin, which we all know is the essence of blood. Iron is found in high levels in foods such as beef and chicken, which may be a problem if you are vegetarian. Therefore, enrich your diet with dried fruit, legumes, seeds and vegetables which have sufficient levels of iron as well.
2- You need certain levels of iodine for your thyroid glands to function right and for your metabolism to be normal. However, iodine is mostly found in sea fruit vegetarians do not eat. If you are a vegetarian, enrich your diet with iodized salt and consider taking supplements with iodine.
3- We all know that calcium is necessary for the health of your bones, teeth and nails. However, most vegetarian diets limit your intake of this important nutrient, especially those that ban dairy products. For those following such diets, you can find calcium in nuts, legumes, broccoli, okra and cabbage.
4- Omega 3 fatty acids such as DHA and EPA are necessary for the health of your eyes, heart and brain. Fish is richest source of omega 3 fatty acids, which can be a problem for vegetarians. However, it is also found in certain types of seeds and nuts such as flax seeds and walnuts.
5- Protein is a necessary ingredient for building any type of tissue we have in our bodies. People usually name different types of meat as the main source of protein but many vegetarian foods have it too such as beans, bran, lentils, chickpeas, seeds, and almonds.